Spiced chickpea stew recipe
This simple stew is perfect for a cold, wet day. It doesn't need much prep, and even counts for 2 of your 5-a-day. Crispy onions add a crunchy texture, matched by the delicate flavour of coriander and a good squeeze of lemon juice.
See method- Serves 4
- 5 mins to prepare and 25 mins to cook
- 392 calories / serving
Ingredients
- 2 tbsp olive oil
- 2 red onions, 1 finely sliced, 1 chopped
- 2 carrots, peeled and diced
- 2 garlic cloves, sliced
- ½ tsp ground allspice
- 400g tin chopped tomatoes
- 2 x 400g tins chickpeas
- 1 vegetable stock cube, made up to 200ml
- 2 pouches boil-in-the-bag brown rice
- 250g fresh greens, stems discarded, leaves sliced
- 125g low-fat natural yogurt, to serve
- 1 lemon, zested and cut into wedges to serve
- 15g fresh coriander, chopped
Each serving contains
- Energy
- 1645kJ 392.0kcal
- Fat
- 11g
- Saturates
- 2g
- Salt
- 1.5g
- Sugars
- 15g
of the Reference intake
Carbohydrate 53.3gProtein 16.1gFibre 15.1g
Method
- Heat 1 tbsp oil in a frying pan over a medium-high heat and fry the sliced onion with a pinch of salt, stirring frequently, for 10-15 mins until turning crispy and golden. Scoop out with a slotted spoon and set aside to drain on kitchen paper.
- Meanwhile, heat 1 tbsp oil in a saucepan over a medium heat, then add the chopped onion and carrot and fry for 8-10 mins until starting to soften, then stir in the garlic and allspice. Fry for 1 min, then add the tomatoes, chickpeas and stock. Simmer for 10 mins or until the tomatoes have broken down and the sauce has thickened slightly.
- Meanwhile, cook the rice to pack instructions.
- Stir the greens into the stew and cook for another 5-8 mins until the greens are tender. Season well, then serve with the rice. Top with yogurt, lemon zest, the crispy onions and coriander. Serve with the lemon wedges for squeezing over.
- See more Stew recipes
