When following a vegan diet, where vegetables and beans are the most common choices, you may sometimes feel like you’re eating the same foods: beans, lentils, roasted vegetables, salad… The truth is, though, that with so many choices of vegetables and beans, the combinations are endless and with a little imagination –and knowledge on how to make the healthiest combinations of foods- you can cook dishes that are both tasty and good for your gut microbiome and immune system.
In this recipe this is exactly what happens. Poke is normally a Hawaiian dish with tuna, soy sauce and seaweed, but we transformed it a little bit with emphasis on vegetables and beans. Chick-peas, pepper, broccoli and peas are perfectly combined together and enhanced with herbs and iron-rich molasses which is a top nutritious food choice. The “equation” is completed with soy sauce, which is a fermented food and ideal choice for gut microbiome, as it helps in good bacteria growth. Along with fibre from vegetables and beans, which are prebiotic foods that feed good bacteria, this recipe is one of the most nutritious for gut and general health. And make no mistake… it’s equally delicious!
Ingredients
3 small onions
1 garlic
1 large red pepper
250gr green peas
1 small broccoli
300gr chickpeas boiled and strained
400ml tomato paste
400ml coconut milk
1 tbsp molasses
1,5 tbsp curry
1/5 tsp pepper
1 tsp salt
2 tsp tamari
2 tbsp soy sauce
Juice from 1 lemon
1 tsbp extra virgin olive oil
Method
Start by cutting your pepper and broccoli in small pieces –don’t chop them. Put them aside and find a large pan. Add 1 tsbp extra virgin olive oil and heat it in medium temperature for about 2 minutes.
Then chop the onions along with the garlic and sauté them for about 2-3 minutes. Lower in medium heat and add the broccoli, pepper, peas, lemon juice and molasses. Cook for about 3 minutes and make sure you stir well.
Then add salt, pepper, curry, molasses and mix well so that all ingredients blend together.
Now it’s time to add your chick-peas, tomato paste, soy sauce, tamari and coconut milk. Keep stirring and let all your ingredients simmer for about 10 to 15 minutes.
Serve in a large bowl and enjoy it while it’s hot!
Tip
It’s better to use low sodium soy sauce and make it a habit to use it in your sauces, in roasted vegetables, instead of salt in your dishes etc. Due to its fermentation, it’s a healthy choice for gut health and microbiome and in some cases it can help in seasonal allergies.
More immune and gut-friendly recipes are waiting for you in the blog section in www.feedyourimmunity.com. Browse through and start cooking!
