A simple, quick and nourishing dish that brings together the sweetness of root vegetables with tomatoes, chickpeas and Mediterranean herbs. It works beautifully as a vegetarian dish on its own or as a light side alongside rice or potatoes.
- Category
- main course
- Portion
- 200 g
- Yield
- 10 servings
- Nature (TCM)
- neutral
TCM: Root vegetables and chickpeas are neutral; the spices and herbs support digestion.
Ingredients
- Olive oil – 70 ml
- Onion – 250 g (about 2)
- Garlic – 30 g (about 6 cloves)
- Carrots – 300 g (2 medium)
- Corn (frozen or canned) – 250 g
- Peas (frozen) – 250 g
- Cooked chickpeas – 400 g (about 160 g dry)
- Tomato paste – 300 g
- Mustard – 40 g (2 tbsp)
- Water – 250 ml
- Solamyl (cornstarch) – 15 g (1 tbsp)
- Salt – 12 g (2 tsp)
- Black pepper – 2 g (½ tsp)
- Caraway – 2 g (½ tsp)
- Thyme – 1 g (½ tsp)
- Dried basil – 2 g (½ tsp)
- Sugar (optional) – 5 g (1 tsp)
- Optional: Brussels sprouts – 200 g (as an extra vegetable)
Method
The base
- Clean and chop the onion, garlic and carrots. Heat the oil in a pan, add the vegetables and sauté for 5–6 minutes.
Vegetables and legumes
- Add the corn, peas and chickpeas and stir.
Sauce
- Add the tomato paste, mustard, water and all the spices. Braise over low heat for 10–12 minutes, until the vegetables are tender.
Seasoning
- Adjust to taste with salt, black pepper and a pinch of sugar.
Serving
Serve warm on its own or with a portion of cooked brown rice or potatoes. Garnish with fresh basil or parsley leaves.
Key ingredients
- Chickpeas
- Protein, fibre and satiety; the base of hummus.
- Carrot
- Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
- Tomatoes (peeled / passata)
- Lycopene (an antioxidant), the umami base of sauces.
- Onion
- Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.
- Garlic
- Antibacterial and antiviral; supports immunity and the circulatory system.
- Cumin
- Supports digestion and eases bloating; a source of iron.
- Tofu
- Complete soy protein; cooling, good in warming sauces for balance.
- Potatoes
- Complex carbohydrates, potassium and vitamin C; a filling side.
- Peas
- Plant protein, fibre and vitamin C; fresh and sweet.
- Corn
- Sweetness and fibre; corn tortillas are gluten-free.
Why it’s good for the body
- Chickpeas are a source of plant protein and fiber.
- Carrots and peas are rich in antioxidants and vitamins.
- Tomatoes are a source of lycopene and support immunity.
- Herbs act as natural digestive stimulants.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- You can adjust the thickness of the sauté by adding water as needed.
- It keeps very well – it tastes good the next day, too.
- For a higher-protein version, add tofu or beans.
- Yield: about 2 kg of finished dish (10 portions of 200 g).