Middle Eastern · Dinner
Chickpea and Tomato Stew
A Middle Eastern chickpea stew simmered with tomato, onion, garlic and warming cumin, coriander and cinnamon until thick and glossy. Finished with a squeeze of lemon and fresh parsley, it is spooned over rice or scooped with warm pita for a satisfying plant-based dinner.
$3
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
336Calories
13.2gProtein
11.9gFat
48.1gCarbs
11.4gSugar
15.9gFiber
612mgSodium
0mgChol
1.7gSat Fat
890mgPotassium
115mgCalcium
4.8mgIron
0mcgVitamin B12
14mgVitamin C
vegan
vegetarian
gluten-free
low-calorie
high-fiber
spice-route
vegan
gluten-free
low-calorie
Instructions
1
Prep
Drain and rinse the chickpeas, finely chop the onion and mince the garlic, chop the parsley, and ready all ingredients by the stove.
2
Saute
Warm the olive oil in a small saucepan over medium heat and cook the onion for 4 minutes until soft and translucent.
3
Simmer
Stir the garlic, ground cumin, ground coriander and cinnamon into the pan and cook for 1 minute until fragrant, then add the canned tomato, tomato paste, vegetable stock and chickpeas. Bring to a gentle simmer over medium-low heat and cook uncovered for 18 minutes, stirring occasionally, until the sauce thickens enough to coat the back of a spoon.
4
Plate
Stir in the lemon juice, cayenne and salt to taste, then spoon into a bowl and scatter the parsley over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 350g350g cooked chickpeas
- 200g200g canned crushed tomato
- 11 onion
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp olive oil
- 120ml120ml vegetable stock
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp ground coriander
- 1/2 tsp1/2 tsp ground cinnamon
- 1/4 tsp1/4 tsp cayenne
- 2 tbsp2 tbsp tomato paste
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp parsley
- salt, to taste
