| Prep: 20 mins | Cook: 35 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 325 | 10g | 2g | 47g |
| sugars | fibre | protein | salt |
| 7g | 10g | 13g | 0.6g |
I have a special fondness for the Jute Mallow and Tomato Stew recipe. This gorgeous vegetable dish not only captures my love for fresh produce and unique flavors, but it also holds a special place in my heart. As a native of Portland, I tend to gravitate towards seafood, but I also have a deep appreciation for hearty, warm stews brimming with vegetables. This mixture of jute mallow, tomatoes, aromatic spices and basmati rice, comes together into a nourishing and flavorful stew that really warms your soul.
Switching Up the Kitchen Game
My usual cooking repertoire leans towards seafood, and while there’s nothing like a fine lobster roll or a bowl of clam chowder, I always find myself circling back to the magical blend of flavors that is the Jute Mallow and Tomato Stew. Ground cumin, coriander and a hint of turmeric, along with the warm kick of cayenne pepper, create an amazing spice blend that is second to none. Each bite is an adventurous twist on my typical go-to meals.
The Health Benefits of Jute Mallow and Tomato Stew
While the taste of the Jute Mallow and Tomato Stew would be enough to win anyone over, there’s an exciting bonus – the dish packs a health-boosting punch! Jute mallow leaves, the key component of this dish, are a good source of vitamins A, C, fibre and iron (LiveStrong.com). These nutrients support everything from healthy digestion to an improved immune system. Furthermore, tomatoes—a core ingredient—are a treasure trove of vitamins and antioxidants that have been linked with numerous health benefits, including reduced risk of heart disease and cancer (Healthline.com). Added chickpeas bring a plant-based source of protein into the mix.
If you are a fan of Moroccan cuisine or hearty vegetable stews, the Jute Mallow and Tomato Stew is a dish worth exploring. Its robust flavors and comforting consistency draw comparisons to dishes like Morrocan Harira soup. This stew could be served as a light standalone meal, paired with warm bread for dipping, or as a delightful side dish for a grilled main course.
What You’ll Need
- 2 cups of jute mallow leaves
- 4 large tomatoes, diced
- 2 large onions, chopped
- 4 cloves of garlic, minced
- 1 tablespoon of vegetable oil
- 2 tablespoons of tomato paste
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- 1/2 teaspoon of ground turmeric
- A pinch of cayenne pepper
- Salt and black pepper to taste
- 6 cups of vegetable broth
- 1 can of chickpeas, drained and rinsed
- 2 cups of cooked basmati rice
- Lemon wedges for serving
Method
Step One
Heat the vegetable oil in a large pot over medium heat. Once the oil is hot, add the onions and cook until they become translucent. This generally takes about 5 minutes.
Step Two
Add the minced garlic to the pot, and cook for another minute until the garlic is fragrant.
Step Three
Stir in the tomato paste, ground cumin, ground coriander, ground turmeric, and a pinch of cayenne pepper. Cook for 2-3 minutes until the spices are well mixed into the onion and garlic.
Step Four
Add the diced tomatoes to the pot, and cook for 8-10 minutes. The tomatoes should start to break down and form a sauce.
Step Five
Next, add the jute mallow leaves to the pot. Stir well to ensure the leaves are coated in the tomato and spice mixture. Cook until the leaves have wilted down.
Step Six
Add the vegetable broth to the pot, and bring the mixture to a boil. Once boiling, reduce the heat and simmer for around 20 minutes.
Step Seven
Add the drained and rinsed chickpeas to the pot, and season with salt and black pepper to taste. Stir well and allow the stew to simmer for another 10 minutes so the chickpeas can absorb the flavors.
Step Eight
Finally, serve the stew over cooked basmati rice. Squeeze a lemon wedge over each serving just before eating for an extra kick of flavor. Enjoy your Jute Mallow and Tomato Stew!
