Spiced chickpea ‘baked beans’
Forget 5-a-day - Our twist on a classic baked bean recipe will deliver 6 servings of veg in this super filling, high in fibre, vegetarian bowl of deliciousness.
Serves: 4
Time to make: 35 mins
Hands-on time: 10 mins
Ingredients
- 1 tablespoon extra-virgin olive oil
- 2 garlic cloves, crushed
- 1 red onion, ½ finely chopped, ½ thinly sliced
- 1 courgette, finely chopped
- 1 carrot, finely chopped
- 2 x 425g cans no-added salt chickpeas, rinsed, drained
- 1 teaspoon mild paprika
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon dried chilli flakes
- 810g can crushed tomatoes
- ½ cup fresh coriander sprigs, to serve
- 2 naan breads, warmed, cut into strips, to serve
- Lemon wedges, to serve
Instructions
1 Heat oil in a large saucepan over medium-high heat. Add garlic, finely chopped onion, courgette and carrot and cook, stirring occasionally, for 8 minutes or until vegetables are softened.
2 Add chickpeas, both paprikas, cumin and chilli flakes and cook, stirring, for 2 minutes or until fragrant. Add tomatoes and 1 cup water and bring to the boil. Reduce heat to low and simmer for 10 minutes or until sauce thickens and reduces.
3 Divide chickpea baked beans among four serving bowls. Top with coriander and sliced onion. Serve with naan bread and lemon wedges on the side.
Nutrition Info (per serve)
-
Calories 458cal
-
Kilojoules 1914kJ
-
Protein 20g
-
Total fat 13.2g
-
–Saturated fat 4.2g
-
Carbohydrates 57.8g
-
–Sugars 13.2g
-
Dietary fibre 14g
-
Sodium 492mg
-
Calcium 169mg
-
Iron 6.7mg
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.
