Vegan Italian ‘Sausage’, Chick Pea, and Spinach Baked Stew

baked chickpea tomato stew veggie grounds

Here’s a quick one for your meatless weekday dinner database.  You might even have most of the ingredients you need already, as this stew consists mostly of canned/frozen and pantry items.  Thus, this isn’t ultra-refreshing like a gazpacho made from just-picked, vine-ripened tomatoes and water harvested from a waterfall near some mystical glacier that somehow doesn’t contain any sediments, pollution, or pathogens.  But this stew is made out of high-fibre, high-micronutrient, high-protein, low-bad fat, low-fast sugar ingredients.  It’s inexpensive, satisfying, and delicious.  It is a great meal for those of us who work for a living.

If you are not a fan of veggie ground round, I understand; you don’t need to include it in this dish (and that would make it gluten-free).  The stew would also go well with fresh spinach, kale, or swiss chard instead of frozen.  Also, you could always use traditional cheese instead of dairy-free if you allow it in your diet.

 

Vegan Italian ‘Sausage’, Chick Pea, and Spinach Baked Stew

Adapted from Pretty Kitten’s Kitchen

Serves: 6
Time: 45 minutes

  • 1 tsp fennel seeds
  • 1 Tbsp oil
  • 1 medium onions, diced
  • 6 cloves garlic, minced
  • 1 Tbsp dried oregano
  • 1 tsp dried parsley
  • 1/2 tsp dried red chili flakes
  • 1/4 tsp paprika
  • 1/4 tsp ground cumin
  • 600 ml (2 cans) cooked chick peas, drained and rinsed
  • 300 g (1 package) frozen spinach, thawed and squeezed dry
  • 350 g (1 package) veggie ground round
    (I used Yves regular, which is not gluten-free)
  • 1/2 tsp freshly cracked black pepper
  • 800 ml (1 large can) pureed tomatoes
  • 400 ml cup veggie broth or water
  • 1 Tbsp ketchup
  • 150 g dairy-free cheese, in shreds

 

  1. Preheat the oven to 200 °C / 400 °F.
  1. Using a pestle and mortar, crush the fennel seeds just so they crack to release more flavour.

??????????
A nice little upper body workout.

  1. In a pan over medium heat, fry the crushed fennel seeds in oil for 1 minute.
  1. Add the onion and fry for 5 minutes or until translucent.
  1. Add the garlic, oregano, parsley, chili flakes, paprika, and cumin.  Mix thoroughly while letting the spices toast for 2 minutes.  Remove pan from heat and turn off the heat.

??????????
The flavours of Italian sausage, minus the pig part.

  1. In a large bowl, mix the sautéed aromatics, chick peas, spinach, veggie ground round, and black pepper.
  1. Fold in the pureed tomatoes, veggie broth/water, and ketchup.

??????????
Like setting up a retro casserole, only with dense, rich tomato instead of condensed cream soup.

  1. Transfer the mixture to a casserole or pie dish.  Cover with the dairy-free cheese shreds.

??????????
This could feed up to 8 and it costs so little, whoohoo.

  1. Bake the stew for 30 minutes, or until stew is bubbly and ‘cheese’ is melted.
  1. Serve hot and, if you like, with bread, pasta, rice, or potato.
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