Cacciucco Vegano

Cacciucco Vegano is a rich and flavorful vegan take on the classic Tuscan seafood stew, bursting with the essence of the sea using plant-based ingredients. This comforting dish combines hearty vegetables and unique spices, making it a delightful and satisfying meal for anyone seeking a taste of Italy without the seafood.

Ingredients

• Olive oil - 2 tablespoons
• Garlic - 4 cloves, minced
• Onion - 1 medium, diced
• Celery - 1 stalk, diced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Tomatoes - 400 grams, canned, crushed
• Vegetable broth - 500 ml
• Seaweed (dried) - 1 tablespoon, crumbled
• Chickpeas - 200 grams, canned, drained
• Artichoke hearts - 150 grams, canned, drained and quartered
• Olives - 100 grams, pitted and sliced
• Italian seasoning - 1 teaspoon
• Red pepper flakes - 1/2 teaspoon (optional)
• Fresh parsley - a handful, chopped
• Lemon - 1, juiced
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large pot, heat the olive oil over medium heat. Add the minced garlic and diced onion, sautéing until the onion becomes translucent.
2. Add the diced celery, carrot, and red bell pepper to the pot. Cook for about 5 minutes, stirring occasionally, until the vegetables are slightly softened.
3. Stir in the zucchini and cook for an additional 3 minutes.
4. Pour in the crushed tomatoes and vegetable broth. Bring the mixture to a gentle boil.
5. Add the crumbled seaweed, chickpeas, artichoke hearts, olives, Italian seasoning, and red pepper flakes (if using). Stir well to combine.
6. Reduce the heat to low and let the stew simmer for about 15 minutes, allowing the flavors to meld together.
7. Season the cacciucco with salt, black pepper, and lemon juice to taste.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 310
• Protein: 10 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber from vegetables and legumes, promoting digestive health.
• Contains healthy fats from olive oil, which supports heart health.

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