Soufiko is a dish ikarian families through together from the garden. Soufiko (also spelled Soufico or Soufiko Ikarias) is a traditional vegetable stew that has been cooked by families on the Greek island of Ikaria for generations. It's often highlighted as part of the island's famously healthy Mediterranean diet. Its humble, easy, tasty and SO good for you. It feels healthy and hearty and is truly delicious. 

What you need:  (serves 2)

Ingredients

• 2 medium courgettes (zucchini), chopped
• 2 medium potatoes, peeled and cubed
• 1 onion, sliced
• 2 Carrots 
• 2 cloves garlic, finely chppped 
• 2 ripe tomatoes, chopped (or equivalent fresh tomatoes)
• 2 tbsp fresh oregano
• About 1 tbsp + 1 tsp extra virgin olive oil
• Salt and black pepper to taste
• 1 tin of Chickpeas 
• 3 cups of Vegetable Broth 
• 1 Bay Leaf 

Method

1. Heat the olive oil in a large pan over a medium heat.
2. Gently cook the onion until softened, then add the garlic for about a minute.
3. Add the potatoes and cook for a few minutes.
4. Stir in the carrotss and courgettes.
5. Add the chickpeas (rinse first) 
6. Add the broth and bay leaf
7. Add the tomatoes, oregano, salt and pepper.
8. Cover and cook on a low heat for 45–60 minutes, stirring occasionally. The vegetables should become meltingly soft, with their juices combining into a rich sauce. If needed, add a splash of water to stop it catching.