Vegan Cioppino
Kcal: 148, Carbs: 4g, Protein: 5g, Fat: 2g
10 Minutes
4 Servings
A vegan take on an Italian staple that you would SWEAR has seafood in it, if you didn't know better.
3 tablespoons extra virgin olive oil, divided
2 stalks celery, sliced
1 medium onion, chopped
4 large garlic cloves, minced
1 tin organic diced tomatoes (NOT drained)
2 punnets of plum tomatoes (option), pulsed in food processor
1 tin chickpeas, rinsed and drained
1 1/2 cups vegetable broth
1 teaspoon All Purpose Savoury seasoning or Fish seasoning
Nori flakes (1 - 2 teaspoons)
couple pinches red pepper flakes (optional, for extra heat)
8 ounces fresh oyster mushrooms, roughly chopped (stems included)
sea salt and pepper
juice of 1/2 lemon
small bunch parsley, chopped
crusty bread for serving (optional - add calories according to package)
Step 1
Place a large pot over medium heat with 2 tablespoons olive oil. Add the celery and onion and cook, stirring often, until softened, about 5 minutes. Add the garlic and cook for 30-60 seconds, until golden brown. Add the diced tomatoes (tinned and fresh, if using), chickpeas, vegetable broth, savoury/fish seasoning, and red pepper flakes (if using). Bring to a low boil, then reduce the heat to low, cover, and simmer for 15 minutes.
Step 2
While the stew simmers, sear the mushrooms: Heat a large skillet over medium-high heat. Once hot, add 1 tablespoon olive oil followed by the mushrooms. Sprinkle with salt and pepper and cook until seared and browned, about 2 to 3 minutes. Flip and cook until browned on the other side, about 1 minute.
Step 3
Turn off the stove and add half of the chopped parsley, the nori flakes and the lemon juice to the stew. Stir to combine, then taste and season with salt and pepper. Divide into wide, shallow bowls and top with the mushrooms. Sprinkle with the remaining parsley and serve. (Add crusty bread if desired. Roughly 150 cals per slice of sourdough).