Chickpea & roasted vegetable stew

29 November 2018

A simple hearty and warming vegetarian meal you can fill with any leftover vegetables including roasted parsnips and carrots.   

Nutritional highlights 

This recipe not only provides a hearty warm meal for a cold winters evening, but an abundance of fresh food packed full of healthy nutrients to help fight off those winter colds. Vegetables provide a great source of vitamins and what better way to load in your greens than a stew. 

To name a couple, parsnips contain potassium which helps in blood pressure control and carrots are a wonderful source of vitamin A, supporting good eye health. Chickpeas are a great example of a plant based protein, essential for adequate growth and repair of cells. They are also a fantastic source of iron, helping regulate a healthy supply of oxygen carrying red blood cells that can enhance your energy. Packing a good punch of fibre, this meal will help towards healthy bowels and managing cholesterol levels. 

Ingredients list

(Makes 4 servings)
Preparation Time: 5
Cooking Time: 30

  • Leftover roasted vegetables (parsnips, carrots, courgettes, brussels sprouts, peas, etc.)
  • 1 tsp olive oil
  • 1 red onion, sliced
  • 3 garlic cloves, crushed
  • 400g can of chickpeas, drained
  • 2 x 400g cans of tinned tomatoes
  • 2 tbsp tomato puree
  • 1 tbsp honey
  • Pinch chili flakes

Method

Into a large saucepan add the oil and sliced onion and cook for 5 minutes, or until softened.

Add the crushed garlic, chickpeas, tinned tomatoes, tomato puree, honey and chili flakes. Bring to the boil then reduce the temperature and simmer for 10 minutes.

Add any leftover vegetables and cook for a further 10 minutes until softened. 

Serve with a simple side of quinoa or stuff into baked sweet potatoes.

Calories:  Fat:  Saturates:  Total Sugar:  Salt: