Barley and Chickpea Stew (vegan) / Varivo od ječma i slanutka (vegansko)

These one-pot type of dishes not only feed my tummy, but also my soul. Additionally, you only get one single pot dirty and end up with a ton of food. I often whip something like this as a meal prep and then I am all set for the week with minimal effort and minimal number of dirty dishes involved. 😀

IMGP8923

INGREDIENTS:

(Yields 6 generous servings / 0.60 EUR per serving / 3.60 EUR for all)

For the stew:

2 tbsp sunflower seed oil (0.03 EUR)

1 large onion (0.10 EUR)

3 carrots (0.30 EUR)

1 red pepper (0.40 EUR)

3 garlic cloves (0.10 EUR)

2 tbsp tomato paste (0.27 EUR)

1 cup barley (0.13 EUR)

3 cups cooked chickpeas (0.60 EUR)

1 tsp salt (0.01 EUR)

1 tsp freshly ground black pepper (0.07 EUR)

Good pinch of dried red pepper flakes (0.02 EUR)

1 tsp garlic powder (0.07 EUR)

1 tsp smoked paprika (0.07 EUR)

1 tsp dried thyme (0.07 EUR)

1 bay leaf (0.03 EUR)

2 tbsp dried parsley (0.13 EUR)

8 cups of veggie broth (0.53 EUR)

Optional for serving:

Fresh baby spinach (0.67 EUR)

IMGP8918

METHOD:

Peel, wash and chop up all the veggies. Add oil, onion, carrots and red pepper to a large pot on high heat and saute for about 10 minutes, until veggies are slightly caramelized. Throw in minced garlic, tomato paste, barley, chickpeas, salt, black pepper, red pepper flakes, garlic powder, paprika, thyme, bay leaf, parsley and veggie broth. Give a good stir, bring to a rolling boil and simmer with a lid cracked open for about 45 minutes, until barley is thoroughly cooked through. Stir occasionally while it’s cooking and also add in a splash of water if needed. Taste and adjust seasoning.

For extra greens, serve the stew on a bed of fresh baby spinach. The spinach will wilt down from residual heat. This stew reheats and freezes great, so it’s an excellent meal prep option to have.

IMGP8921


Ovakva jela na žlicu nisu samo hrana za moj želuček, već i za moju dušu. Osim toga, zaprljate samo jedan lonac, a na kraju vam ispadne tona svega. Stoga često smutim nešto ovoga tipa i onda imam riješen ručak za cijeli tjedan sa minimalnom količinom posla i minimalnom količinom prljavog suđa. 😀

SASTOJCI:

(Za 6 izdašnih porcija / 4,47 kn po porciji / 26.81 kn za sve)

Za varivo:

2 žlice suncokretovog ulja (0,20 kn)

1 veliki luk (0,75 kn)

3 mrkve (2,25 kn)

1 crvena paprika (3,00 kn)

3 češnja češnjaka (0,75 kn)

2 žlice koncentrata od rajčice (2,00 kn)

1 šalica ječma (1,00 kn)

3 šalice kuhanog slanutka (4,50 kn)

1 žličica soli (0,01 kn)

1 žličica svježe mljevenog crnog papra (0,50 kn)

Dobar prstohvat sušenog čilija u pahuljicama (0,15 kn)

1 žličica češnjaka u prahu (0,50 kn)

1 žličica dimljene paprike (0,50 kn)

1 žličica sušenog timijana – majčine dušice (0,50 kn)

1 lovorov list (0,20 kn)

2 žlice sušenog peršina (1,00 kn)

8 šalica povrtnog temeljca (4,00 kn)

Dodatno za posluživanje:

Svježi baby špinat (5,00 kn)

PRIPREMA:

Operite, ogulite i nasjeckajte svo povrće. Ulje, luk, mrkve i papriku ubacite u veliki lonac na jakoj vatri i dinstajte desetak minuta da se povrće blago karamelizira. Dodajte sjeckani češnjak, koncentrat rajčice, ječam, slanutak, sol, papar, čili, češnjak u prahu, dimljenu papriku, timijan, lovor, peršin i temeljac. Dobro promiješajte, pustite da zavrije te krčkajte sa odškrinutim poklopcem jedno 45 minuta, dok ječam nije skroz do kraja kuhan. Dok se varivo kuha, s vremena na vrijeme ga promiješajte, a po potrebi dodajte i još malo vode. Kušajte i prilagodite začine.

Za malo ekstra zelenjave, varivo poslužite preko velikog pregršta baby špinata koji će povenuti od zaostale topline. Ovo se varivo super podgrijava i smrzava, tako da je super opcija za pripremiti unaprijed.

Barley and Chickpea Stew (vegan) / Varivo od ječma i slanutka (vegansko)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s