Eliza and her family run the Little Cat Cafe in Myatt’s Fields Park. This Ecuadorian stew is a traditional recipe and is very popular with the children at the local pre-school. This recipe is extremely economical to make and contains a good portion of healthy vegetarian protein in the form of pulses. Pulses include lentils and beans – you can make this dish with either.
- 1 teaspoon of oil
- 1⁄2 cup chopped onion
- 1 garlic clove (minced)
- Freshly ground pepper
- ¼ teaspoon ground cumin
- 1 cup pulses (pre-soaked in water overnight)
- 3 1⁄2 cups of water or vegetable broth
- 1 cup chopped tomatoes
- 1⁄2 cup chopped carrot
- 1⁄2 cup chopped celery (optional)
- ¼ teaspoon salt
- Fresh coriander, optional
- You will need to soak the pulses overnight before cooking.
- Rinse and drain the pulses.
- In a saucepan heat the oil and fry the onion, garlic, pepper and cumin.
- Add the pulses, water or broth, tomatoes, carrots and celery (if using).
- Simmer until the pulses and vegetables are tender, stirring occasionally. Add the salt. Garnish it with coriander.
- General cooking guidelines for pulses. Always soak pulses overnight. Cooking times are roughly: Lentils – 40-45 minutes; Peas – 1 hr; Beans – 1 hr 20 minutes; Chickpeas – 1 hr 40 minutes