The trick to thickening the stew is arrowroot powder, or arrowroot starch, derived from a South American tuberous plant, and it acts like cornstarch, but it's easier to digest, and the process to extract is much gentler. Cornstarch undergoes chemicals and high heat to transform the heat to the powder, whilst arrowroot goes through more of a grated and strained process. A little goes a long way so it will last a long time. Always add arrowroot powder in at the end of a hot dish, and make sure you dissolve it with cold water first. The ratio to water is usually 1:1.
Chickpea Mushroom Goulash
1 can chickpeas
(or a cup of uncooked chickpeas soaked overnight)
10 baby portabello mushroom
2 large carrots
1 yellow onion
1/2 large red capsicum
2 cloves garlic
1 can whole tomatoes
1 cup hot water
1/3 cup red grape juice
2 TBS coconut oil
1 cube vegetable stock
2 TBS tomato paste
1 tsp smoked paprika
1 tsp oregano
1 tsp cumin
2 TBS arrowroot powder
2 TBS cold water
2. Chop the carrots and capsicum into large chunks, and halve the mushrooms
3. In a large pot heat up the coconut oil, add the vegetable stock, garlic and onions and sauté until slightly browned
4. Add in the grape juice, cumin, paprika, oregano and tomato paste and stir until softened
5. Combine the hot water, can of tomatoes and remaining vegetables and turn the heat down to a simmer, if you're using the pre soaked chickpeas you can add it now, otherwise wait 10 mins and add the rinsed out can of chickpeas
6. Simmer on low for 45 mins until all the vegetables are softened, stir every 15 mins to make sure if doesn't stick. Turn the heat off
7. In a small bowl combine the arrowroot powder and cold water, stir and make a slurry
8. Add the slurry to the hot pot and stir gently for about a min, you should see the consistency start to thicken
9. Let sit for around 5 minutes then serve!
* I used canned chickpeas as they are easier, you can omit them altogether if you're not a fan. If you're using uncooked ones just make sure to soak them the night before. To ease the gas sometimes that can come with chickpeas add a TBS of lemon juice or apple cider vinegar to the soak
* The slurry should be make with cold water and added at the very end. Arrowroot doesn't do well to be cooked too hot. You can substitute corn flour if needed