Nourishing & anti-inflammatory
With crispy Tohu (yes, not tofu)
A rich and fragrant vegan chickpea soup-come-stew inspired by Moroccan flavours and served topped with crispy tohu. Yes, you read that right I said Tohu, not tofu!
Tohu is a Burmese tofu made from chickpeas, not soya. I discovered Fu Figheers Tohu a few years ago when I moved to Brighton and was completely hooked! This stuff is extra special because it’s homemade locally to me. I love how unique Tohu is in its texture. Liberally ‘breading’ it with herbs is really the secret sauce of this recipe, making it feel slightly indulgent and super comforting. Who doesn't love a crispy texture on your dinner plate?!This dish is glutenfree, dairyfree and vegan too (if you opt for vegan stock). The best bit is that it’s not only tasty by packed full of ingredients from the well studied anti-inflammatory Mediterranean diet.
The Ingredients
Olive oil
1 onion, chopped
2 cloves garlic minced
1 tsp cumin for stew (more required for coating tohu)
1 tsp ground coriander seed (more required for coating tohu)
1 tsp paprika (more required for coating tohu)
½ tsp cinnamon
½ tsp ginger
¼ tsp saffron threads steeped in boiling water
1 can chickpeas, drained and rinsed
Green beans trimmed and cut into 1-inch pieces
1 yellow pepper
1 handful of sprouting broccoli
½ cup pitted green Moroccan beldi olives
1 large or 2 small preserved lemons
2 cups chicken or vegetable brodo
Salt and pepper
The Instructions
For the stew, slow cooker version
Add oil, chickpeas, brodo, spices, onion, garlic, pepper, broccoli, green beans, olives and preserved lemons to your slow cooker
Season with salt and pepper
Turn on the slow cooker low for 4-6 hours
On the hob
Can also be done on the hob in a large pan. Start by heating olive oil over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for 1 minute more.
Stir in spices and continue cooking for 1 minute, stirring constantly.
Add chickpeas, green beans, garlic olives, preserved lemons, pepper, broccoli and brodo. Bring to a boil, then reduce heat and simmer until vegetables are tender and flavours have melded together.
For the Tohu
Drain and lightly press out any moisture with a paper towel
Cut into 1” thick triangles
Spread out a mixture of the herbs cumin, coriander seed and paprika on baking paper
Dip your Tohu chunks in the spice mix until they are well coated
Using a frying pan or air fryer, warm the oil to 200oC then add your coated Tohu pieces well spaced
Cook for a few minutes on each side or air fry for a few minutes.
To Serve
Serve the somewhere-between-a-soup-and-a-stew hot in a bowl and top with crispy tohu. Enjoy!
The Science
The Mediterranean diet is a dietary pattern that is highly studied for its anti-inflammatory nature. Numerous studies show it is associated with improved health outcomes and longevity.
The diet is characterized by high consumption of vegetables, fruits, whole grains, legumes, nuts, seeds, and olive oil, with moderate consumption of fish and dairy and low consumption of red meat, processed foods, and sweets.
Numerous studies have shown that the Mediterranean diet has anti-inflammatory effects, including reducing markers of inflammation such as C-reactive protein (CRP) and interleukin-6 (IL-6). The high consumption of fruits, vegetables, and whole grains provides a rich source of antioxidants, which have been shown to reduce oxidative stress and inflammation in the body. In addition, the high consumption of monounsaturated and omega-3 polyunsaturated fats found in olive oil, nuts and fatty fish, has been shown to reduce inflammation and reduce risk of many chronic diseases such as heart disease, type 2 diabetes, and certain cancers as well as improving outcomes for those suffering from inflammatory conditions.
Find out more on the science of antiinflammatory diets on my educational hub or check out my books: Immunity the science of staying well and Your blueprint for strong immunity.