Servings
Font
Back
0 from 63 votes

Italian Inspired Tomato and Chickpea Stew (Vegan and GF)

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.

Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 4
Calories: 279 kcal
Course: Main Course
Cuisine: Italian

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

Instructions

    Cup of Yum
  1. Peel and chop the onion.
  2. Pour the oil into a large pan and set over a medium/low heat.
  3. Add the onions and cook for 5 minutes until soft and translucent.
  4. Whilst the onions are cooking, chop the garlic, bell pepper tomato and sun-dried tomatoes.
  5. Add the chopped veg to the onions and cook for a further minute.
  6. Drain and rinse the chickpeas and add them to the pan along with the dried parsley, basil, oregano, salt and pepper.
  7. Add the tomato paste and vegetable stock, bring to a simmer then cover and cook for 20 minutes over a low heat.
  8. Remove the lid and increase the heat. Cook the stew for 10 minutes until thickened.
  9. Use a potato masher to break down some of the chickpeas then serve garnished with fresh parsley.

Nutrition Information

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

% 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.