Mamma's Mediterranean Stew

Mamma's Mediterranean Stew with kale, carrots, chickpeas and tomatoes. www.realfamilyjourney.comI have been craving so much Mediterranean food recently. Those rich tomato flavours and fragrant herbs. The comforting bowls of broth, pasta and stews. Maybe it’s the impending summer that has been getting my juices flowing but either way, it is bringing out some of the most delicious recipes from the Real Family Journey kitchen. (Even if I say so myself!) I have finally weaned myself off out Mostly Minestrone Soup and now I have a new addiction to this Mediterranean stew.

This stew is light yet comforting. It has a full-bodied tomato and mushroom stock base yet it is carried gently by the perfume tones of the basil. Teamed with a crusty granary baguette you can almost imagine relaxing by the coast of the Mediterranean Sea! Ah, sigh. If only.

I just wanted to explain myself a little before getting to the recipe. You may wonder why I’m asking you to use so many cooking pans but really there is method in my madness. (Most of the time!)

I always choose to cook my rice and potatoes separately due to the fact that certain negative elements can leach out during the cooking process. Rice can leach out arsenic and potatoes can leach out acrylamide. Dr Michael Greger has some great videos about the arsenic levels in rice on his website if you were keen to learn more about this topic. I just didn’t want you thinking I was trying to make all the pans in your house dirty for no good reason. Believe me, the recipe makes the washing up so worthwhile though.

Mamma's Mediterranean Stew

Ingredients - serves 4

  • 3 cloves garlic
  • 300g pack chestnut mushrooms
  • 1 carrot
  • 1 sweet potato
  • 1 cup peas
  • 2 pints of vegetable stock
  • A handful of fresh basil
  • Handful of kale
  • 1 400g tin of chickpeas
  • 1 tbsp tomato paste
  • 1 1/2 cups of brown rice
  • A small amount of oil or vegan butter for softening the garlic
  • Seasoning to taste


  1. Finely chop the garlic and add to a large pan. (We love these ones!)
  2. Prepare and chunk your mushrooms and then soften them with the garlic in a little butter or oil. (Approximately 5 minutes.)
  3. Add in your stock and then blend up all of the mushrooms with an immersion blender to create a rich mushroom broth.
  4. Now return your pan to the heat.
  5. Chop the carrots and add them into your pan and simmer with the lid on.
  6. Peel and slice the sweet potato and chop into small cubes and cook in a separate pan of water.
  7. Rinse the rice and pop on to boil (also in a separate pan) following the packet instructions.
  8. When the carrots, potatoes and rice are nearly tender add the peas, kale, chickpeas and basil into your main pain and cook until they are perfectly soft.
  9. Then strain your potatoes and rice and add them to your main pan before serving.
  10. Season to taste.

I really hope this recipe brings you a little bit of joy and a little bit of sunshine. Tag us on Instagram or Twitter with your pics of this Lucius steamy bowl of Yumminess. We love seeing your beautiful creations too!

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