Mediterranean Chickpea Stew

This recipe highlights some of the ingredients that make up the brain supportive Mind Diet. 

The Mind Diet is a combination of the Mediterranean Diet and the Dash Diet;  It stands for Mediterranean and Dash Diet Intervention for Neurodegenerative Delay.  That is literally a mouthful! Originally praised for heart health; these diets are also excellent for brain health.

The Mind Diet takes the best elements from both of these diets, and could reduce the risk of developing Alzheimer's and Dementia by half if striclty followed, or a third for those who follow the diet moderately.   

Use this recipe as a guideline and feel free to add other brain healthy foods into the pot.

This stew includes the following ingredients recommended on the Mind Diet:

·        Extra virgin olive oil

·        Beans

·        Leafy greens and other veggies

Makes 4 servings

Ingredients

2 tablespoons extra virgin olive oil

1 medium onion chopped

2 - 4 cloves of garlic minced or pressed

1 teaspoon dried oregano and basil (omit if you prefer) 

1 yellow pepper, seeded and chopped

1 19oz can chickpeas, drained and rinsed

1 28 oz can diced tomatoes with juices

1 cup vegetable stock

1  19oz can or jar artichokes rinsed, drained and chopped

1/2 cup pitted Kalamata olives or green olives if you prefer

2  cups chopped spinach or kale (add extra if you like)

1 tablespoon lemon juice (optional; taste final stew before adding)

Sea salt and pepper to taste

Fresh basil or parsley for garnish

Cooked quinoa or farrow for serving

Directions

Heat a 6 or 8 quart sized pot on medium heat.  Add the olive oil and onions and sauté for a couple of minutes until starting to soften.  Add a small pinch of salt, garlic, yellow pepper and dried herbs, (if using) and continue to cook a couple of minutes until everything really starts coming together.  

Add the drained and rinsed chickpeas, diced tomatoes, veggie stock and bring to a gentle simmer and continue to cook for 10 minutes.  Add the artichokes, olives, kale or spinach and cook another couple of minutes until the greens are wilted.  Taste for acidity and if you’d like more, add the lemon juice.  If the tomatoes happen to be pretty acidic then skip it!  Season with salt and pepper to your taste, serve over quinoa or farrow and garnish with fresh herbs.  

Freezes well!

Notes

This stew has infinite ingredient possibilities, so get creative or use up some older veggies

*Ideas for add ins: carrots, red pepper, zucchini, eggplant, white beans, chicken

Photo from Cafe_Ba_Ba_Reeba recipies