Carlee’s chickpea stew
Serves: 6
Time to make: 3 hrs 15 mins
Hands-on time: 15 mins
Total cost: $16.20 / $2.70 per serve
(at time of publication)
Ingredients
- 2 onions, thinly sliced
- 4 cloves garlic, finely chopped
- 1 tablespoon oil
- 2 teaspoons ground cumin
- 2 x 400g cans chickpeas, drained, rinsed
- 2 x 400g cans diced tomatoes
- 300g no-added-salt tomato purée
- 1 green capsicum, diced
- 2 cups sliced button mushrooms
- 1 large carrot, peeled, sliced
- 2 teaspoons dried oregano
- 1 cup red wine
- 2 cups reduced-salt liquid vegetable stock
- ½ teaspoon salt
- 1 teaspoon pepper
- 2 tablespoons chopped fresh parsley
Instructions
1 In a non-stick pan, soften onions and garlic in oil. Stir in cumin and cook for 1 more minute. Place in the slow cooker with all the remaining ingredients except salt, pepper and parsley. Stir well.
2 Cook on low for 3 hours. Season and garnish with parsley before serving.
Variations
Make it gluten free: Use gluten-free stock.
Nutrition Info (per serve)
-
Calories 272cal
-
Kilojoules 1140kJ
-
Protein 12g
-
Total fat 6g
-
–Saturated fat 1g
-
Carbohydrates 35g
-
–Sugars 19g
-
Dietary fibre 10g
-
Sodium 790mg
-
Calcium 110mg
-
Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
