Chickpea casserole
Serves: 2
Time to make: 30 mins
Ingredients
- 1 cup spiral pasta
- 1 tablespoon oil
- 1 small onion, chopped
- 1 clove garlic, crushed
- 410g can tomatoes
- 400g can chickpeas
- 2 tablespoons bottled fruit chutney
- 1 teaspoon Worstershire sauce
- 1 tablespoon chopped fresh parsley
- 1 carrot, thinly sliced
- 200g broccoli (1 head), chopped
- 1 courgette, sliced
- yoghurt
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Instructions
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 342cal
-
Kilojoules 1430kJ
-
Protein 15.7g
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Total fat 8.7g
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–Saturated fat 2.3g
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Carbohydrates 50.6g
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–Sugars 11.3g
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Dietary fibre 8.5g
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Sodium 755mg
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Calcium 110mg
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Iron 4.5mg
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.
