Can I make the polenta ahead of time for meal prep?

Yes, you can prepare the polenta up to 2 days in advance. Spread it out on a tray, let it set, and then store it covered in the refrigerator. When ready to serve, slice and crisp it in a skillet or bake until golden. This makes the dish quicker to assemble on busy days.

What are the best substitutions if I don’t have courgette or bell peppers?

You can easily swap courgette with eggplant or mushrooms for a similar texture, and replace bell peppers with carrots or butternut squash. The key is to use vegetables that soften well and absorb the Mediterranean flavors of the stew.

Is this dish nutritionally balanced, and how can I boost the protein content?

This recipe is naturally high in fiber, vitamins, and plant-based protein from chickpeas. To boost protein, you could add cooked lentils, top with crumbled feta or goat cheese (if not strictly vegan), or serve with a side of Greek yogurt dip. Each serving provides a good balance of complex carbohydrates, healthy fats, and plant protein.

Mediterranean Vegetable & Chickpea Stew with Crispy Herbed Polenta

Name: Mediterranean Vegetable & Chickpea Stew with Crispy Herbed Polenta
Prep time: 50
Cook time: 50 min
Total time: 50 min
Yield: 4 servings
Cuisine: en
Ingredients: 2 tablespoons Olive oil; 1 Red onion, chopped; 3 cloves Garlic, minced; 1 Red bell pepper, diced; 1 Yellow bell pepper, diced; 1 Courgette (zucchini), diced; 400 grams Cherry tomatoes, halved; 400 grams cooked Chickpeas, drained and rinsed; 500 millilitres Vegetable broth; 1 teaspoon Dried oregano; 100 grams fresh Spinach; Salt to taste; Freshly ground black pepper to taste; 100 grams Quick-cook polenta; 400 millilitres Water (for polenta); 1 tablespoon fresh Basil, chopped

Instruções

1.Heat olive oil in a large pot or deep pan over medium heat. Add chopped red onion and sauté for 5-7 minutes until softened and translucent.
2.Add minced garlic and diced red and yellow bell peppers. Cook for another 5 minutes, stirring occasionally, until vegetables start to soften.
3.Stir in the diced courgette, halved cherry tomatoes, chickpeas, vegetable broth, and dried oregano. Bring the mixture to a simmer, then reduce heat, cover, and let it cook for 15-20 minutes, allowing the flavors to meld and vegetables to tenderize.
4.While the stew simmers, prepare the polenta. In a separate saucepan, bring 400 millilitres of water to a boil. Gradually whisk in the quick-cook polenta, stirring constantly to prevent lumps. Reduce heat to low and continue stirring for 3-5 minutes until the polenta thickens. Stir in half of the chopped fresh basil and season with a pinch of salt.
5.Pour the cooked polenta onto a flat baking tray or plate lined with baking paper, spreading it evenly to about 1 centimetre thickness. Let it cool and set for at least 15 minutes in the refrigerator.
6.Once the stew has simmered, stir in the fresh spinach until wilted, which should take 2-3 minutes. Season the stew generously with salt and freshly ground black pepper to taste.
7.Once the polenta has set, cut it into desired shapes (e.g., squares or rounds). Heat a non-stick pan with a tiny bit of olive oil over medium-high heat. Gently fry the polenta crisps for 3-5 minutes per side until golden and crispy. Alternatively, bake them at 180°C for 15-20 minutes until crispy.
8.Ladle the Mediterranean vegetable and chickpea stew into bowls. Arrange the crispy polenta crisps alongside or on top. Garnish with the remaining fresh basil before serving.

Porque esta receita

This recipe is exceptionally healthy and nutritionally beneficial, rich in dietary fiber, essential vitamins, and minerals from a diverse array of fresh vegetables. It provides a significant source of plant-based protein from chickpeas, while using healthy monounsaturated fats from olive oil, promoting heart health and satiety. It’s a balanced, gluten-free, and nutrient-dense meal designed for optimal well-being.

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