a few simple variations this delicious and nutritious
stew can be turned into a variety of dishes from around
the Mediterranean, including a rustic Spanish tuna stew,
a hearty Greek stew with shrimp, an exotic Moroccan
fish stew, a rich French Provencal chicken stew, and
a flavorsome Italian white bean pasta. For convenience,
make a really big batch and freeze in portions, ready
to be thawed and heated in no timethen, the hardest
thing is deciding which cuisine you feel like for dinner.
virgin olive oil
red bell pepperjulienned
green bell pepperjulienned
cup white wine
x 14 oz (420g) canned chopped tomatoes
tablespoons tomato paste
teaspoon freshly ground black pepper
pitted black olivesquartered
tablespoons finely chopped flat-leaf parsley
4 tablespoons of the olive oil in a large saucepan over
medium heat. ADD the onions, carrots and celery and cook
for 10 minutes, stirring occasionally. ADD the peppers
and garlic and cook for another 5 minutes. STIR in the
wine, tomatoes, tomato paste, salt and pepper, cover with
a lid, and simmer for 15 minutes. ADD the olives, parsley
and reserved 2 tablespoons of olive oil.
By simply adding different lean protein sources, different
seasonings, and serving with different grain foods,
this stew can easily be transformed into lots of different
dishes from around the Mediterranean.
Stew with Shrimp. Add 1 teaspoon of dried oregano
and 24 peeled uncooked shrimp and cook for 5 minutes.
Serve over bulgur with a little crumbled feta cheese
on top. Alternatively, instead of the shrimp, add peeled
fava (broad) beans.
Tuna Stew. Stir through 2 teaspoons of paprika and
24 oz (720g) cubed fresh tuna, cover and simmer for
5 minutes. Serve on a bed of rice. Alternatively, serve
with crusty bread instead of rice. If preferred, you
can also use good-quality canned tuna rather than fresh.
Fish Stew. Add 2 teaspoons ground cumin, ½
teaspoon each of cinnamon and chili powder, and 24 oz
(720g) cubed firm white fish such as snapper, cod, or
haddock, cover and cook for 5 minutes. Serve on a bed
of couscous garnished with chopped fresh cilantro (coriander).
Alternatively, replace the fish with either canned chickpeas
or cubed chicken breast.
Provencal Chicken Stew. Mix in 1 teaspoon of dried
thyme, 24 oz (720g) cubed chicken breast and 32 halved
green beans, cover and cook for 8 minutes. Serve with
some crusty whole wheat bread. Alternatively, add cubed
firm white fish or tuna in place of the chicken.
White Bean Pasta. Stir through ½ teaspoon
dried rosemary, 14 oz (420g) can white beans, such as
cannellini, cover and cook for 3 minutes then toss with
1 lb (500g) cooked drained pasta. Serve with a little
freshly grated parmesan cheese. Alternatively, substitute
the beans with cubed chicken breast.