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Vegan Meatball Stew mancare de mazare cu chiftelute vegetale reteta

Vegan Meatball Stew

Protein-rich vegan "meatballs" made from chickpeas, peas and spices, simmered in a semi-sweet, flavorful red pepper and tomato sauce. A hearty, comforting one-pot meal ready in about 75 minutes.
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Choose Serving Size 6

Ingredients 

Vegan "Meatballs":

  • 400 g chickpeas canned, drained
  • 200 g green peas if you use frozen peas, let them thaw first
  • 100 g sweet corn
  • 1 onion diced
  • 5 Tbsps dill chopped
  • 5 Tbsps parsley chopped
  • 3 Tbsps psyllium husks
  • 3 Tbsps nutritional yeast
  • 100 g chickpea flour
  • ½ tsp sea salt
  • ⅓ tsp ground pepper
  • 1 tsp thyme
  • 1 tsp oregano
  • 1 tsp garlic powder

Sauce:

  • 50 g tomato paste
  • 400 g green peas
  • 400 g tomatoes canned, peeled and chopped
  • 1 cup bell peppers sliced; I used a frozen mix
  • 2 Tbsps oil
  • 1 onion chopped
  • sea salt and pepper to taste
  • ½ tsp thyme
  • ½ tsp oregano
  • water

Instructions

  • Add all the ingredients for the vegan meatballs to a food processor and blend until a paste forms. You can use an immersion blender as well. The paste doesn't have to be smooth; leaving some whole peas and half-mashed chickpeas and corn in there gives the meatballs a nicer texture.
  • Place the mixture in the fridge for 20 minutes.
  • Meanwhile, make the sauce. Heat the oil in a large pan, add the onion and saute for 3-4 minutes.
  • Add the sliced bell peppers and peas. Pour in some water, about 1/2 cup. Cover with a lid and let them cook for 15 minutes.
  • Remove the lid and add the rest of the sauce ingredients. Cook for 10 more minutes.
  • Add more water if the sauce gets too thick.
  • Take the meatball mixture out of the fridge. Shape the meatballs and place them on a greased oven tray. Spray them with a little oil, or grease your hands and coat each ball in a little oil.
  • Bake for 20 minutes at 400F (200C).
  • When the meatballs are ready, add them to the sauce and serve.

Notes

Store leftovers in an airtight container in the fridge for up to 3 days; the meatballs soak up the sauce and taste even better the next day. Serve over rice, mashed potatoes or with crusty bread. Freezes well for up to 2 months.