top of page


Updated: Oct 25, 2021

High protein, low carb, tons of flavour and a little bit of heat!


2 tablespoons olive oil

1 yellow or red onion, small diced

4 garlic cloves, minced

2 carrots, small diced

1 pepper, small diced

2 cups Cremini mushrooms, roughly chopped (approx. 200 g)

2 teaspoons salt

1 tablespoon oregano

1 teaspoon thyme

1 teaspoon red pepper flakes

1/2 teaspoon pepper

1/2 cup red wine

1 can chickpeas, rinsed and drained

1 can tomatoes, crushed or diced (796 mL)

2 teaspoons maple syrup

1 bay leaf


Sauté onions in olive oil over medium low heat until fragrant, add garlic and cook another 2-3 minutes. Add carrot, peppers, mushrooms, spices and red wine. Bring to a low simmer and let wine evaporate for 5-10 minutes. Add remaining ingredients and simmer partially covered for 1-2 hours (the longer you simmer the better the flavour!)

Adjust flavour to liking (salt, syrup, spice etc.)

Option to add chopped spinach or kale in at the end and top with parm or fresh basil, enjoy!

bottom of page