Last week my husband and I visited Melbourne for 5 days and made a list of all the vegan restaurants we had to go see. One particular place Smith & Daughters, and their New York style grab and go Deli, Smith & Deli stood out. They differ by offering 'meat' items on the menu, from chorizo, turkey, prawns, bacon etc but they're all vegan! It really was a different dining experience and our meals there were some of the best we had there. One evening we stopped by the deli and grabbed Beef Goulash and Chicken Salad for take away and whilst it wasn't the traditional meat taste, it was flavoursome and quite enjoyable. I used that as inspiration last night and created this thick hot stew full of carrots and mushrooms, then added chickpeas for the extra heartiness.
Goulash traditional is a Hungarian soup or stew made from meat and vegetables, seasoned with paprika and other spices. This is a great winter warmer and keeps well in the fridge. I added chickpeas to make it filling, but you can take it out and it would still be delicious. Once you have the base ingredients, you can add whatever veggies you like, celery and sweet potato make a great addition. If you have trouble finding baby bello mushrooms, get the big field mushrooms and just slice them up. The chunkier the veggies, the heartier the stew.
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.
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
1. Dice the onions into small pieces and the garlic
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
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
