Italian Inspired Tomato and Chickpea Stew (Vegan and GF)
User Reviews
4.7
63 reviews
Excellent
-
Prep Time
5 mins
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Cook Time
5 mins
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Total Time
35 mins
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Servings
4
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Calories
279 kcal
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Course
Main Course
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Cuisine
Italian
Italian Inspired Tomato and Chickpea Stew (Vegan and GF)
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This Tomato and Chickpea Stew is low fat, gluten free and vegan. It is also packed full of fresh Italian flavors. The rich tomato, sweet onions and plenty of Italian herbs, make this stew a delicious yet simple dinner idea.
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Ingredients
- 1 onion
- 3 garlic cloves
- 1 tablespoon olive oil or use oil from the sundried tomatoes
- 1 red bell pepper
- 1 tomato
- 2 tablespoon sundried tomatoes
- 2 cans chickpeas (15oz cans)
- 1 teaspoon dried parsley
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoon tomato paste
- 2 cups vegetable stock
- fresh parsley for garnish
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Instructions
- Peel and chop the onion.
- Pour the oil into a large pan and set over a medium/low heat.
- Add the onions and cook for 5 minutes until soft and translucent.
- Whilst the onions are cooking, chop the garlic, bell pepper tomato and sun-dried tomatoes.
- Add the chopped veg to the onions and cook for a further minute.
- Drain and rinse the chickpeas and add them to the pan along with the dried parsley, basil, oregano, salt and pepper.
- Add the tomato paste and vegetable stock, bring to a simmer then cover and cook for 20 minutes over a low heat.
- Remove the lid and increase the heat. Cook the stew for 10 minutes until thickened.
- Use a potato masher to break down some of the chickpeas then serve garnished with fresh parsley.
Nutrition Information
Show Details
Calories
279kcal
(14%)
Carbohydrates
41g
(14%)
Protein
12g
(24%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Fiber
12g
(48%)
Sugar
6g
(12%)
Vitamin A
1615IU
(32%)
Vitamin C
47.9mg
(53%)
Calcium
98mg
(10%)
Iron
3.6mg
(20%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 279 kcal
% Daily Value*
| Calories | 279kcal | 14% |
| Carbohydrates | 41g | 14% |
| Protein | 12g | 24% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Fiber | 12g | 48% |
| Sugar | 6g | 12% |
| Vitamin A | 1615IU | 32% |
| Vitamin C | 47.9mg | 53% |
| Calcium | 98mg | 10% |
| Iron | 3.6mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
63 reviews
Excellent
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