By Oliver McCabe
This Stew is easy to prepare and a delight to devour!
2 medium leeks
2 tablespoons extra virgin olive oil
1½ teaspoons ground coriander
1 teaspoon ground cumin
1 teaspoon ground fennel seed
½ teaspoon Himalayan fine rock salt
⅛ teaspoon cayenne pepper
1 x 400g can of chopped tomatoes with their juices
1 x 400g can of chickpeas, rinsed and drained
12 Kalamata or green olives, pitted and chopped
Zest of 1 lemon
1 tablespoon freshly squeezed lemon juice
Cooked millet or basmati rice, or wholewheat bread, to serve
80g feta cheese, broken into small pieces, to garnish
Vitamin C is a huge help when it comes to absorbing iron from plant sources. When beans (a good source of iron) are cooked with tomatoes (a good source of vitamin C), the combination can double the absorption of iron. We’ve made this several times to rave reviews at Select Stores. High in protein, vitamin C, dietary fibre, essential fats and protein. Low GL.
1. Trim the leeks, slit them in half lengthwise and rinse well under running water to remove any sand or grit. Coarsely chop the leeks.
2. Heat the oil in a large saucepan over a medium heat. Add the leeks, coriander, cumin, fennel seed, salt and cayenne pepper.
3. Cook, stirring often, for about 5 minutes, until the leeks are soft.
Add the tomatoes with their liquid, the chickpeas, olives and lemon zest and bring to a boil. Reduce the heat to medium to low and cook, stirring occasionally, for about 15 minutes, until the tomato sauce is very thick.
4. Remove from the heat and stir in the lemon juice.
Serve immediately over cooked millet or rice, or with wholewheat bread, and garnish with the feta cheese if you wish.
Chef Oliver McCabe runs the healthy nutritious wholefood store deli cafe Select Stores in Dalkey & is the author of Irish bestseller The FuelFood Cookbook.