Chickpea casserole

Serves: 2

Time to make: 30 mins

Ingredients

More weights & measures

1 cup spiral pasta
1 tablespoon oil
1 small onion, chopped
1 clove garlic, crushed
410g can tomatoes
400g can chickpeagarbanzoXsgarbanzosX
2 tablespoons bottled fruit chutney
1 teaspoon Worstershire sauce
1 tablespoon chopped fresh parsley
1 carrot, thinly sliced
200g broccoli (1 head), chopped
1 courgettezucchiniX, sliced
yoghurt

Instructions

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1 Cook pasta in boiling water until tender, drain well.

2 Heat oil in a pan, add onion and garlic and cook, stirring, until the onion is soft.

3 Stir in undrained chopped tomatoes, chickpeas, chutney and sauce. Simmer until the liquid is reduced slightly.

4 Stir in the parsley and vegetables. Bring to the boil and simmer until the veges are tender.

5 Add low-fat natural yoghurt to drained pasta, then combine into casserole and warm together.

Recipe supplied by Healthy Food Guide reader, Trudy Bennett (Wellington)

HFG tip

Trudy says: "This is a fantastic, easy but really yummy chickpea casserole dish. I found this recipe in an old scrapbook from some woman's magazine about 15 years ago and have modified it slightly. Even my two-year-old eats it because I tell him the chickpeas are 'nuts' and he loves nuts!"

Nutrition Info (per serve)

Calories 342 cal

Kilojoules 1430 kJ

Protein 15.7 g

Total fat 8.7 g

Saturated fat 2.3 g

Carbohydrates 50.6 g

Sugar 11.3 g

Dietary fibre 8.5 g

Sodium 755 mg

Calcium 110 mg

Iron 4.5 mg

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.