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: 20 mins

Ingredients

  • 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)

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 five minutes
  4. Add garlic and capsicum and fry for 5 minutes
  5. Add tomatoes, water, chili and sugar and simmer for 5 minutes
  6. Add chickpeas and cook for another 5 minutes

Notes

Serving suggestions:

  • 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

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