Vegetable stew

THERE’S no better way to get the benefits of fresh vegetables and herbs than making a stew. In this power-packed recipe, there are 18 ingredients that boost your health defences.

SERVES 4–6

3tbsp extra virgin olive oil, plus more for garnish 1 onion, chopped 2 celery sticks, sliced 2 carrots cut into 2 cm cubes, leafy tops roughly chopped Salt, to taste 2 to 3 cloves garlic, finely chopped

½tsp crushed red chili flakes or 1 fresh chili pepper split halfway down the middle 2 to 3 sprigs fresh oregano, marjoram or thyme, or any combination 235ml tomato puree, or 4 to 6 fresh plum tomatoes, peeled and chopped, or 1 tin chopped tomatoes 1 courgette, cut into 2 cm cubes 2 purple potatoes, cut into 2 cm cubes 1 sweet potato, cut into 2 cm cubes 1 litre vegetable stock 2 to 3 fresh bay leaves 150 g cavolo nero, chopped 1 tin cannelini beans, drained and rinsed 10 to 12 leaves fresh mint or basil, chopped Toasted sourdough bread, to serve HEAT the olive oil in a large saucepan over medium to high heat. Add the onion, celery and carrots, sprinkle with salt, and cook for 3 to 4 minutes. Add the garlic, chili and oregano. Cook for 2 to 3 minutes longer.

Add the tomato puree, season with salt, and simmer for about 5 minutes. Add the courgette, purple potatoes, sweet potatoes, and the stock. Bring to the boil.

Add the bay leaf, reduce the heat, and simmer about 20 to 25 minutes, until the potatoes are fork-tender. Add the cavolo nero, carrot tops and beans; cook for an additional 10 minutes.

Remove from the heat. Add the mint and stir. Serve in bowls with a drizzle of olive oil and toasted sourdough bread.

Note: Use any combination of preferred herbs and vegetables and top the stew with fresh avocado cubes and/or your favourite cheese.