Mediterranean Vegetable Stew (Soufico) [Vegan] – One Green Planet

Author Bio

Agatha Achindu is a wellness architect focused on helping her audience find a clear, uncomplicated…

Agatha Achindu is a wellness architect focused on helping her audience find a clear, uncomplicated path toward what matters most: a long and fulfilling life. Agatha’s wellness guidance offers something for everyone–from the curious toddler to the wisest elder–and she won’t rest until they all have the knowledge and inspiration to live and be well.

As the founder and lead coach of Life Unprocessed™, a boutique wellness coaching and consultancy, Agatha helps clients uncover, unlearn, and unleash their unique, optimal lifestyle design. Life Unprocessed empowers audiences to think critically and independently to unprocess their generational habits and wellness misconceptions to arrive at solutions that actually work, enabling them to thrive on their journey to longevity.

Her cookbook, Bountiful Cooking, celebrates these matrilineal culinary philosophies with 100 recipes packed with life-giving nutrients. Not only are these recipes healthy, but with global flavors, they also serve as cultural nutrition for the whole family. Agatha’s recipes will make you fall in love with food–and recognize that food, a sacred source of life and feeding, is the highest expression of love. Read more about Agatha Achindu

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Mediterranean Vegetable Stew (Soufico) [Vegan]

Soufico is a traditional dish from Greece and a particularly popular meal on Ikaria. This island in the Aegean, about forty miles off the eastern coast of Turkey, is reportedly one of the healthiest regions in the world, boasting a large population of centenarians who still lead active lives. I…
Soufico is a traditional dish from Greece and a particularly popular meal on Ikaria. This island in the Aegean, about forty miles off the eastern coast of Turkey, is reportedly one of the healthiest regions in the world, boasting a large population of centenarians who still lead active lives. I discovered this delicious and healthy dish through American National Geographic fellow and New York Times best-selling author Dan Buettner. Let’s all dig into the fountain of youth, shall we? Serve over a bowl of farro, rice, fonio, or whatever you are loving at the moment. You can’t go wrong with this stew.
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Ingredients You Need for Mediterranean Vegetable Stew (Soufico) [Vegan]

2 tablespoons olive oil
1 red onion, roughly chopped
3 cloves garlic, minced
2 cups chopped juicy tomatoes
2 large carrots, peeled and cut into 1/2-inch dice
1 large sweet potato (about 1 pound), peeled and cut into 1/2-inch dice
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
3 cups vegetable broth
1 1/2 cups cooked chickpeas
1 yellow bell pepper, seeded and cut into 1/2-inch dice
1 tablespoon chopped fresh oregano
1 teaspoon chopped fresh thyme leaves
2 bay leaves, preferably fresh
6 ounces baby spinach
1/2 cup finely chopped fresh flat-leaf parsley
Extra-virgin olive oil, for garnish
8 large fresh basil leaves, chopped

How to Prepare Mediterranean Vegetable Stew (Soufico) [Vegan]

In a large Dutch oven or other heavy pot, heat the olive oil over medium heat until shimmering, but not smoking. Add the onion and cook until translucent, stirring occasionally, about 3 minutes.  Add the garlic and cook, stirring, for 1 minute more.
Add the tomatoes and cook, stirring often, for about 5 minutes. Add the carrots, sweet potato, salt, and pepper and continue cooking, stirring occasionally, for about 5 minutes more.
Add the broth, chickpeas, bell pepper, oregano, thyme, and bay leaves. Bring to a boil over high heat, reduce the heat to low, and cook, covered and stirring occasionally, until the sweet potato and carrots are tender and the liquid is thickened, 20 to 25 minutes.
Stir in the spinach and cook for 2 minutes more, then stir in the parsley. Remove from the heat and discard the bay leaves. Finish with a generous drizzle of extra-virgin olive oil and the basil and serve.