Buckwheat and Silverbeet Stew (vegan, gf)

WP_20160430_19_48_17_Pro.jpgI’d like to call this an “anti flu stew”. It’s got all you need to make you feel just that little bit better when you are fighting those viruses – and even when not. Lots and lots of fresh organic vegetables, beautiful spices, wholesome broth, supergrain buckwheat and antiviral coconut oil. Throwing this stew together was about as much as I was able to while succumbing to the childcare winter germs, but it was well worth it and kept me going for a few nights. If you are lucky, you might even have someone who does it for you. Envy!

This stew is of course not only for the cold and flu, but I was so amazed how I felt after having it compared to before that I stick to anti-flu stew. Actually, as the title suggests, the two stars are buckwheat and silverbeet, but I think it would work with any types of vegetables and grains. It somehow happened that I had a delivery of organic vegetables that day, and half the box was filled with silverbeet. Turning it onto a stew was more an experiment than anything else, but here we go. The silverbeet works a treat but, again, you can sub your favourite vegetable if you haven’t got an organic vegetable delivery with silverbeet in.

I tend to avoid garlic and onions as much as possible due to FODMAPS which are not my tummy’s friend, but since those organic vegetable people like to fill up the boxes with onions, I had quite a bit of onion and garlic, and as both have great antibacterial and antiviral properties, I set priorities and chose to fight those germs (and put up with a bit of bloat). But as always, you can omit garlic and onions even though that might slightly impair the flavour.

This stew freezes very well and tastes great even after days.

1 tbsp organic coconut oil
1 organic onion, peeled and finely chopped
2 organic garlic cloves, minced
spices and herbs of choice (great options are cayenne pepper, chili powder, curry powder, paprika, cinnamon, coriander, ginger, bay leaves, parsley…)
1 bunch organic silverbeet, chopped (or other vegetable)
1 bunch organic broccoli, chopped (or other vegetable)
250 g organic carrots, peeled and chopped
1l vegetable stock
2 x 400 g cans diced tomatoes
1 x 400 g legumes of choice (I used butter beans)
1 cup raw buckwheat kernels
salt, pepper and lemon juice to taste

Heat oil in a cast iron pot over low heat. Stir in garlic and onions and fry well until the garlic is soft and the onion translucent. This can take up to ten minutes. You can fry them for less than that, but the longer you fry them, the more easy on your tummy.

Add vegetables and give them a quick stir until the fragrances are released. Add the prepared vegetables and cook for a few minutes.

Deglaze with tomatoes and stock, add the buckwheat and legumes. Bring to the boil, then turn down the heat and simmer for 20-30 minutes, stirring regularly. Season to taste with salt, pepper, lemon juice and fresh parsley and serve. Due to buckwheat, this stew is very filling without the need of an additional starchy side dish.


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