Chickpea vegie bowls
Spiced, nutty chickpeas and veg go so well with creamy avocado slices in these nutritious, high-fibre bowls.
Serves: 4
Time to make: 25 mins
Hands-on time: 5 mins
Ingredients
- 1 red onion, finely chopped
- 2 celery stalks, finely chopped
- 1 carrot, finely chopped
- 2 garlic cloves, crushed
- 1 tablespoon finely grated fresh ginger
- 1 tablespoon Moroccan seasoning
- 1 x 400g jar no-added-salt tomato passata
- 1 x 400g can no-added-salt chickpeas, rinsed, drained
- 1 courgette, finely chopped
- 1 x 450g packet microwave brown rice
- 150g green beans, cut into 1cm pieces
- 80g baby kale leaves, to serve
- 1 small avocado, thinly sliced, to serve
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Instructions
1 Lightly spray a large saucepan with olive oil and heat over medium–high heat. Add onion, celery and carrot and cook, stirring, for 5 minutes or until onion has softened. Add garlic, ginger and seasoning and cook, stirring, for 1 minute or until fragrant.
2 Add passata, chickpeas, courgette and 1 cup water and bring to the boil. Reduce heat to low, cover and simmer for 10 minutes or until sauce thickens.
3 Meanwhile, heat rice according to packet instructions. Add beans to stew and simmer, uncovered, for 2–3 minutes or until tender. Top rice with stew and serve with kale and avocado.
HFG tip
If you can’t find baby kale leaves at your local supermarket, use baby rocket as these have a similar peppery flavour.
Nutrition Info (per serve)
-
Calories 455cal
-
Kilojoules 1903kJ
-
Protein 16.9g
-
Total fat 9.8g
-
–Saturated fat 3.6g
-
Carbohydrates 66.8g
-
–Sugars 15.1g
-
Dietary fibre 16.3g
-
Sodium 829mg
-
Calcium 170mg
-
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.
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