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).
🕒 Prep: 20 mins
- 1 brown onion
- 2 tablespoons sunflower oil or extra virgin olive oil
- 2 garlic cloves, crushed
- 1 red capsicum
- 400g can crushed tomatoes
- 400g can chickpeas, drained
- 1/2 cup water
- pinch sugar (optional)
- pinch of dried chili (more if preferred)
- I tablespoon fresh basil (if have or use dried)
- Dice onion and capsicum
- Heat oil in wok or non-stick fry-pan
- Fry the onion over a medium heat for five minutes
- Add garlic and capsicum and fry for 5 minutes
- Add tomatoes, water, chili and sugar and simmer for 5 minutes
- Add chickpeas and cook for another 5 minutes
- 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 like a quick baked beans. Lentils would also be delicious