super simple chickpea stew

Chick Pea Stew
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Legumes such as chickpeas are a great staple tinned item to have in your cupboard. They’re extremely versatile: can be blended in soups or dips, used in baking treats or left whole in curries, salads or stews. They’re also a great source of protein and make a great substitute for meat if you’re cooking a vegetarian dish. Plus they are cheap and environmentally friendly!

I love this super simple dish because it’s tasty AND quick to make. My children are still learning to like chickpeas so I serve this dish with a couple of sides they already like (like rice, cucumber sticks and cherry tomatoes) and often serve a small portion for them in a trying spoon (rather than on the rice).

🍴Serves: 4
🕒 Prep: 5 mins Cook: 15 mins

Ingredients

  • 1 brown onion
  • 1 red capsicum
  • 2 tablespoons sunflower oil or extra virgin olive oil
  • 2 garlic cloves, crushed (2 teaspoons)
  • 400g can crushed tomatoes
  • ½ cup water
  • pinch dried chili (more if preferred)
  • 1 tablespoon fresh or dried basil
  • pinch sugar (optional)
  • 400g can chickpeas, drained

Directions

  1. Dice onion and capsicum
  2. Heat oil in wok or non-stick fry-pan
  3. Fry the onion over a medium heat for 2-3 minutes
  4. Add garlic and capsicum and fry for 2-3 minutes
  5. Add tomatoes, water, chili, basil and sugar and simmer for 5 minutes
  6. Add chickpeas and cook for another 5 minutes

Notes

Serving suggestion: serve on rice with baby spinach leaves, an egg and some sprinkled goats cheese.

Great served on toast, rice or sweet potato mash.

Try using another bean in place of chickpeas. Borlotti beans would make this dish a quick baked beans. Lentils would also be delicious.

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