Vegetarian Meatball and Potato Stew
Vegetarian Meatball and Potato Stew
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This Vegetarian Meatball and Potato Stew is what heart-warming and delicious food is all about. We’re talking layer upon layer of so many great flavors, made with basic pantry staples and all done in a little over 40 minutes.

INGREDIENTS

Stew

  • 2 tbsp extra virgin olive oil 30 ml
  • 1 small onion
  • 4 cloves garlic
  • 2 carrots
  • 1 tsp sweet smoked Spanish paprika 2.50 grams
  • 1/2 tsp dried thyme .50 grams
  • 2 tomatoes
  • 2 potatoes 1 lbs / 450 grams
  • 3 cups vegetable broth 720 ml
  • 1 bay leaf
  • 1/3 cup frozen peas 50 grams
  • sea salt & black pepper

Vegetaraian Meatballs

  • 3 tbsp extra virgin olive oil 45 ml
  • 1 can chickpeas (garbanzo beans) 15.5 oz / 440 grams
  • 1/3 cup plain bread crumbs 40 grams
  • 1 egg
  • 1 small onion
  • 1 clove garlic
  • 1 small carrot
  • 2 tbsp chopped parsley 8 grams
  • 1/2 tsp ground cumin 1.50 grams
  • sea salt & black pepper

DIRECTIONS

  1. Heat a stock pot with a medium heat and add in 2 tbsp (30 ml) extra virgin olive oil
  2. In the meantime, finely chop 1 small onion, roughly chop 4 cloves of garlic and cut 2 carrots (peeled) into small bite-sized pieces
  3. Add the chopped vegetables into the stock pot, mix continuously with the olive oil, after 3 to 4 minutes and the onion is translucent, add in 1 tsp (2.5 grams) sweet smoked paprika and 1/2 tsp (.50 grams) dried thyme, quickly mix together, then add in 2 tomatoes finely grated, mix together and simmer
  4. While the grated tomatoes are simmering, cut the potatoes (peeled) into small 3/4 inch (2 cm) thick bite-sized pieces
  5. After 3 to 4 minutes and the grated tomato has thickened, add in the chopped potatoes and season with sea salt & black pepper, mix together, then add in 3 cups (720 ml) vegetable broth and 1 bay leaf, turn it up to a high heat, once it comes to a boil place a lid on the stock pot and lower to a low-medium heat
  6. While the stew is simmering, make the vegetarian meatballs, drain a can of chickpeas into a colander and rinse under water, shake off any excess water and transfer into a large bowl, using a potato masher or a large fork, push down on the chickpeas until well mashed
  7. Then add in the bread crumbs, crack in the egg, add the onion finely chopped, finely grate in the garlic, finely grate in the carrot (peeled), add the chopped parsley and 1/2 tsp ground cumin, then season with sea salt & black pepper and mix together, once well mixed, push down on the mixture to end up with a paste-like texture
  8. To assemble the meatballs, grab a spoonful of the mixture and squeeze it in your hands, then shape into a ball, about the size of a golf ball
  9. Heat a fry pan with a medium heat and add in 3 tbsp (45 ml) extra virgin olive oil, after a couple of minutes add in the meatballs, all in a single layer, fry for 6 to 8 minutes or until golden fried all around, then remove from the pan and set aside
  10. After simmering the stew between 20 to 25 minutes and the potatoes are cooked through, add in 1/3 cup (50 grams) frozen peas, mix them into the stew, then gently add in the meatballs, place the lid back on the stock pot and simmer for another 2 to 3 minutes
  11. Transfer the stew into shallow bowls and garnish with fresh parsley, enjoy!

 

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