I love incorporating cooked tomato into my diet regularly. Tomato, along with olive oil is a big staple in the Mediterranean diet. And perhaps a big part in why its found to be one of the healthiest diets around the world!
Consuming tomatoes has been long linked to reducing the risk of some cancers and heart health due to it’s high antioxidant levels. It is found to help lower total cholesterol, LDL cholesterol, and triglycerides, thereby reducing the risk of heart disease. Cooking tomato in olive oil was found to increase lycopene absorption by 55%. Lycopene is a carotenoid (one of many antioxidants) in tomatoes that was found to have a number of important health benefits. Lycopene was found to improve bone health by reducing oxidative stress on bones.
This warming, nourishing tomato based stew packs a powerful antioxidant punch. With added spices and turmeric for anti-inflammatory benefits, this dish is full of health promoting nutrients. It contains quality plant-based protein with chickpeas, mushrooms and a side of quinoa or buckwheat. By combining legumes (chickpeas) and grains (quinoa or buckwheat or even brown rice as the side) you get the full range of essential amino acids required by the body, making this meal a source of complete protein. It’s also packed with fiber for digestive health to keep you feeling satisfied.
This recipe can made made ahead and for meal prep or frozen and reheated.
Spiced Chickpea & Tomato Stew (vg/gf)
Ingredients
- 4 carrots, chopped
- 400g mushrooms, sliced
- 1x tin organic chickpeas, rinsed and drained
- 2x tins organic diced tomato
- 2 tbls tomato paste
- 1 tbls olive oil
- 1 1/2 cups water
- 1 lemon
- 2 tsp turmeric powder
- 2 tsp cumin powder
- 1 tsp ground chilli (use less if you don’t like spice)
- 2 cloves garlic, crushed
- big handful fresh coriander (swap for parsley if you don’t like the flavour)
- salt & pepper
- Cooked quinoa or buckwheat or brown rice – to serve on the side
Directions
- Place the crushed garlic, turmeric, cumin, chilli, salt and pepper into a large saucepan along with a splash of olive oil.
- Allow this to heat until it’s bubbling, then pour in the tins of tomatoes, tomato puree and boiling water.
- Stir in the chopped carrots and mushrooms. Bring this mix to the boil then turn it down to a simmer.
- Simmer for about 25 minutes
- Then stir in the chickpeas (drain and rinse first) and the chopped coriander.
- Simmer for a further 20 minutes, or until the mushrooms and carrots are soft and ready to eat.
- Once ready, squeeze in the juice of a full lemon and stir. Serve in bowls with a side of cooked grains.
References:
https://www.ncbi.nlm.nih.gov/pubmed/15927929
http://researchnews.osu.edu/archive/lycoproc.htm
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44