Escudella Vegana

Escudella Vegana is a hearty and comforting Spanish stew that showcases the vibrant flavors of fresh vegetables and legumes, making it a perfect vegan snack. This dish is not only nutritious but also captures the essence of traditional Spanish cuisine in a plant-based way.

Ingredients

• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Potato - 1 medium, diced
• Chickpeas - 200 grams, cooked (or 1 can, drained)
• Vegetable broth - 500 milliliters
• Bay leaf - 1
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion and minced garlic, sautéing for about 3-4 minutes until the onion becomes translucent.
3. Stir in the diced carrot, celery, and red bell pepper, cooking for another 5 minutes until the vegetables soften.
4. Add the zucchini and potato to the pot, stirring for an additional 3 minutes.
5. Pour in the cooked chickpeas and vegetable broth, then add the bay leaf, paprika, salt, and black pepper.
6. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes, or until the vegetables are tender.
7. Remove the bay leaf and adjust seasoning if needed before serving.
8. Garnish with fresh parsley before serving hot.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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