Mariscada Vegana

Mariscada Vegana is a vibrant and flavorful Spanish-inspired seafood dish that showcases the rich umami of plant-based ingredients, providing a wholesome alternative to traditional seafood recipes. This dish combines a variety of vegetables and seaweed with aromatic spices, creating a delightful and satisfying meal.

Ingredients

• Olive oil - 2 tablespoons
• Red onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, sliced
• Mushrooms - 200 grams, sliced
• Tomatoes - 400 grams, diced (canned or fresh)
• Chickpeas - 240 grams, drained and rinsed
• Seaweed (nori or dulse) - 2 sheets, torn
• Vegetable broth - 500 milliliters
• Paprika - 1 teaspoon
• Saffron threads - a pinch
• Sea salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish
• Lemon wedges - for serving

Steps

1. In a large pan, heat the olive oil over medium heat. Add the diced red onion and sauté until translucent, about 3-4 minutes.
2. Add the minced garlic and bell pepper to the pan, and cook for another 2-3 minutes until the bell pepper softens.
3. Stir in the zucchini and mushrooms, cooking until the mushrooms are tender, about 5 minutes.
4. Add the diced tomatoes, chickpeas, torn seaweed, vegetable broth, paprika, saffron, salt, and black pepper. Stir well to combine.
5. Bring the mixture to a simmer, then reduce the heat and let it cook for 10-15 minutes, allowing the flavors to meld and the broth to thicken slightly.
6. Taste and adjust the seasoning if necessary. If desired, add more broth for a soupier consistency.
7. Serve hot, garnished with fresh parsley and lemon wedges on the side.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, promoting muscle health.
• Packed with vitamins and minerals from a variety of vegetables, supporting overall health.

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