Meatless Monday: Week Two

Welcome to our Week Two Meatless Monday post. For a bit of background on why we started this: http://greenfamiliesuk.blogspot.com/2010/04/meatless-mondays.html


On today's menu, a simple but yummy recipe for you:


Artichoke and Chickpea Stew
4 servings

• 30 ml olive oil
• 110 g yellow onion, chopped
• 6 cloves garlic, minced
• 0.4 g red pepper flakes
• 2 carrots, chopped
• 248 g roma (plum) tomatoes, chopped
• 1 (15 ounce) can artichoke hearts, drained and quartered
• 440.2 g garbanzo beans, drained
• 945 ml low-sodium vegetable broth
• 2 g chopped fresh sage
• 5 ml lemon juice
• salt and pepper to taste
• 
  

Directions

1. Heat oil in a large pot over medium heat, cook the onion until translucent. Stir in the garlic and chili flakes; cook until the garlic has begun to soften, about 1 minute. Add the carrots, tomatoes, artichokes, garbanzo beans, and vegetable broth. Bring to a boil over medium-high heat, then reduce heat to low and simmer until the carrots are tender.
2. Season with sage, lemon juice, salt, and pepper to taste. Cook for 5 to 10 minutes more to meld the flavors.

I tend to keep artichokes in my "pantry" for pizza toppings (will definitely have to include the best pizza crust recipe I've ever found in another post) - so I usually just throw this together when I haven't done the shopping and am out of ideas. Super easy! I also tend to add more tomatoes than recommended, but it is really up to your preferences! 


This is also a favorite of my 19 month old son! I just omit the red pepper flakes and try to make sure I quarter the artichokes. He loves it over rice.

or measurements for my american friends: 

2 tablespoons olive oil
1 medium yellow onion, chopped
6 cloves garlic, minced
1/8 teaspoon red pepper flakes
2 carrots, chopped
4 medium roma (plum) tomatoes, chopped
1 (15 ounce) can artichoke hearts, drained and quartered
1 (15.5 ounce) can garbanzo beans, drained
1 quart low-sodium vegetable broth
1 tablespoon chopped fresh sage
1 teaspoon lemon juice
salt and pepper to taste