Mediterranean Vegetable Stew Over Soft Polenta
4 days ago
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Here is a plant-forward recipe that makes the most of fresh, seasonal vegetables. Mediterranean Vegetable Stew Over Soft Polenta with zucchini, eggplant, chickpeas and diced tomatoes is hearty comfort food that’s good for you.
Cutting the Ingredients
A key to this stew is to cut the zucchini and eggplant to about the same size so they cook more evenly.
To cut the zucchini, use a 7-1/2″ Vegetable Knife to trim off the ends and then cut in half lengthwise. Cut the halves into quarters, rotate and cut crosswise into bite-size pieces.
Rinse the knife and then use it to prep the eggplant, similar to how you prepped the zucchini. Trim off the ends, cut it in half lengthwise, then into quarters. Rotate and cut crosswise into bite-size pieces.
Sprinkle the cut eggplant with salt to draw out the moisture so it doesn’t absorb too much oil while it's sautéing.
Garlic, of course, is an important flavor profile for this dish. Instead of mincing it, I like to use chopped garlic for a more subtle flavor. The 7-5/8″ Petite Chef knife is the right knife for prepping it.
The only thing left to do is cut the fresh parsley for garnishing. I like to use flat Italian parsley, since it has more flavor. When working with herbs, make sure they are completely dry after washing them. They’ll be easier to cut and will last longer when stored.
Making and Serving the Stew
This recipe calls for canned diced tomatoes. When putting them into the pot, pour them over the back of a wooden spoon to prevent splatters. Also, another good tip is to pour a little water into the can afterward to swirl around to get the remaining tomato juice to dump into the pan.
I like my recipes to be as fool-proof as possible. If you change out an ingredient or two, it should work just as well. For example, if you don’t like chickpeas, choose your favorite bean instead, or just leave them out. Add sausage or chicken to the pot if you want to add a bit more protein.
There are also options for serving it. This time I served it over polenta, but you could serve it with potatoes or rice, or on its own with some crusty bread to soak up all the juices.
Mediterranean Vegetable Stew Over Soft Polenta is food for the soul. It’s savory comfort food that’s hearty and fulfilling. Meatless Monday just got a whole lot better.
Ingredients
- 1 medium to large zucchini
- 1 medium eggplant
- 1 teaspoon kosher salt
- 2 (10-ounce) cans of chickpeas
- Extra-virgin olive oil, enough to coat a sauté pan
- 3 garlic cloves, chopped
- 2 teaspoons Italian seasoning
- 28-ounce can diced tomatoes
- 3 cups water
- 1 cup polenta
- Freshly ground black pepper
- Fine sea salt
- Flat Italian parsley, chopped
- Parmesan cheese, grated
Directions
- Slice the zucchini in half lengthwise and then into quarters lengthwise. Cut the quarters into large bite-size pieces and set aside.
- Cut the eggplant into similar size pieces as the zucchini. Place eggplant in a bowl and sprinkle with salt. Toss well (this will help to prevent eggplant from absorbing too much oil).
- Drain chickpeas in a colander and rinse well. This helps to remove any preservatives and some of the gas.
- Thinly coat the sauté pan with olive oil. Add garlic and eggplant and cook until they begin to soften. Clear a space in the bottom of the pan and add the Italian seasoning. Cook 1 minute until the seasoning becomes fragrant. Add zucchini, chickpeas and tomatoes and cook for 10 minutes.
- In the meantime, prepare polenta. Place 3 cups water in saucepan and bring to a boil over medium to high heat. Add polenta or cornmeal. Stir well and cook over medium heat for a minimum of 5 minutes. Add black pepper and salt.
- Place one quarter of the polenta in a deep plate or bowl and top with 1 cup of the vegetable mixture.
- Garnish with parsley and sprinkle with cheese, if desired. Serve immediately.
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