Chunky Veg Stew with Herby Dumplings

Chunky Veg Stew with Herby Dumplings

By nutritional therapist Christine Bailey

Veg and bean stews make a fabulous family dish on a budget. Carrots, spinach and sweet potato are all great sources of carotenoids and vitamin C to support a healthy immune system.

(serves 4)

Vegetarian, Egg Free, Gluten Free, Dairy Free, Vegan

Ingredients:
1 tbsp olive oil
1 onion, finely chopped
2 celery stalks, thinly sliced
2 garlic cloves, crushed
1 leek, shredded
1 red chilli, deseeded and diced
300g sweet potato, peeled and cut into chunks
2 carrots, peeled and cut into chunks
1 courgette/zucchini, cut into thick slices
1 tsp ground cumin
1 tsp dried thyme
1 x 400g can chopped tomatoes
600ml vegetable stock
1 x 400g can butter beans
200g baby spinach leaves
Sea salt and freshly ground black pepper, to taste

For the dumplings:
100g gluten-free flour
1 tsp gluten-free baking powder
50g chilled dairy-free spread or coconut oil
2 tbsp chopped fresh basil
2 tbsp chopped fresh parsley
Sea salt and freshly ground black pepper, to taste

Method:
First make the dumplings. Sift the flour and baking powder into a bowl. Rub in the dairy-free spread to form coarse crumbs and stir in the herbs. Season with salt and pepper. Gradually pour in about 3 tbsp water and combine to form a soft dough. Divide the dough into 12 pieces and roll into balls. Set aside.

Heat the oil in a large casserole dish and add the onion, celery, garlic, leek and red chilli. Cook over a low heat for 10 minutes until the leek and celery have softened. Add the sweet potato, carrots, courgette, cumin and thyme and cook for a further 5 minutes.

Stir in the tomatoes, stock and beans and bring to the boil. Reduce the heat and drop in the dumplings.

Cover the dish and simmer for 30 minutes or until the dumplings are puffed up. Add the spinach or kale and gently stir for a couple of minutes until wilted. Season to taste.

Serve in bowls. It is delicious topped with a little dairy-free yoghurt.

 

 

Recipes and images from Christine Bailey’s new book My Kids Can’t Eat That: How to Deal with Allergies & Intolerances in Children. Published by Nourish Books.

www.christinebailey.co.uk

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