“This recipe is based on a stew that one of the longest-living families in the world seemingly ate every day for lunch,” say David and Stephen Flynn of plant-based duo The Happy Pear. Ikaria is a Greek island that has lower rates of chronic disease than most other places in the world (although the exact veracity of blue-zone diets and their ability to extend lifespans is now under scrutiny). 

Whatever the truth of the data, blue-zone diets generally tick every nutritional box. This simple stew is heaving with beans (fibre), lentils (protein) and cruciferous veg (broccoli and kale), making it a great dish to nurture your immune system. It’s free from saturated fat (too much of which can raise your cholesterol and blood pressure) and has plenty of antioxidants swimming around in the form of garlic, vitamin A-rich carrots and lycopene-heavy tomatoes. 

A little pasta bulks the whole lot out while adding yet more gut-loving fibre, but really, you want a good hunk of bread to mop up the juices and ensure you’re really satisfied.

• 2 onions
• 3 cloves of garlic
• 2 carrots
• 2 leeks
• 200g broccoli
• 100g kale
• 1 x 400g tin black beans
• 1 x 400g tin cooked chickpeas
• 1 x 400g tin cooked lentils
• 2.5 litres vegetable stock
• 150g dry wholemeal pasta, such as fusilli
• 1 x 680g jar of tomato passata or 2 x 400g tins of chopped tomatoes
• 100g tomato purée
• 2 tbsp tamari (or soy sauce)
• Salt
• ½ tsp black pepper
• Chilli flakes to taste (optional)

1. First, prepare your vegetables. Peel and finely dice the onions and garlic. Slice the carrots and cut the leeks into thin rounds. Cut the broccoli into small florets and finely chop the stalk, making sure to use it as well. Separate the kale leaves from the stalks, and finely chop both leaves and stalks. Drain and rinse the black beans, chickpeas and lentils.

2. Next, fry the onions. In a large pot over a high heat, add the diced onions. Cook for 3-4 minutes, stirring regularly. If they begin to stick, add 2 tablespoons of water or vegetable stock to deglaze the pot.

3. Add the leeks, carrots, broccoli, kale stalks and a generous pinch of salt to the pot. Cook for 2 minutes, stirring regularly.

4. Add 50ml of vegetable stock, cover with a lid, reduce the heat to low-medium and let the vegetables sweat for about 10 minutes, stirring occasionally.

5. To the pot, add the black beans, chickpeas, lentils, pasta, tomato passata, tomato purée, tamari, the rest of the vegetable stock and the kale leaves. Stir to combine. With the lid on, bring the stew to a boil, then reduce the heat to low and let it simmer for 10 minutes. Stir occasionally.

6. After simmering, taste the stew and adjust the seasoning with salt and black pepper. If you prefer a spicier stew, add some chilli flakes to your liking.

7. To serve, fish up with a slice of fresh bread on the side.  

Tip: This stew can also be cooked in a slow cooker. Combine all the ingredients and cook on low for several hours, until the flavours are well combined and the vegetables are tender.

Recipe from The Happy Pear 20: Learnings And Recipes From The First 20 Years, is on sale from 31 October, priced £23.99. Published by Gill Books. 

Photography by Joanne Murphy.