Caciucco Vegano

Caciucco Vegano is a hearty and flavorful Italian stew that celebrates the ocean's bounty with a plant-based twist. Packed with various vegetables and infused with aromatic herbs, this dish brings the essence of coastal Italy to your table.

Ingredients

• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Shallots - 2, finely chopped
• Carrots - 1 medium, diced
• Celery - 1 stalk, diced
• Zucchini - 1 medium, diced
• Red bell pepper - 1, diced
• Canned diced tomatoes - 400 grams
• Vegetable broth - 500 milliliters
• Chickpeas - 240 grams, drained and rinsed
• Kale - 100 grams, chopped
• Fresh parsley - 2 tablespoons, chopped
• Fresh basil - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1/2 teaspoon (optional)
• Lemon - 1, juiced

Steps

1. In a large pot, heat the olive oil over medium heat. Add the minced garlic and chopped shallots, sautéing until fragrant and translucent, about 3-4 minutes.
2. Add the diced carrots and celery to the pot, cooking for another 5 minutes until they begin to soften.
3. Stir in the diced zucchini and red bell pepper, cooking for an additional 3-4 minutes.
4. Pour in the canned diced tomatoes and vegetable broth, bringing the mixture to a gentle simmer.
5. Add the drained chickpeas, chopped kale, and season with salt, black pepper, and red pepper flakes if using. Simmer for 10-15 minutes, allowing the flavors to meld.
6. Stir in the chopped parsley and basil just before serving. Add the lemon juice for brightness.
7. Serve hot, garnished with extra herbs if desired.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• High in dietary fiber, promoting digestive health and aiding in weight management.

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