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Chickpea, pepper and potato Spanish-style stew recipe
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Serve this flavour-packed Spanish-style stew on a bed of herby rice and top with toasted pumpkin seeds and a garlic yogurt drizzle. See method
Ingredients
- 2 tbsp olive oil
- 1 brown onion, finely sliced
- 1 garlic clove, minced
- 250g mixed frozen peppers
- 1 large potato, peeled and chopped into 2cm cubes
- 1 tsp ground cumin
- 2 tsp smoked paprika
- 1 bay leaf (optional)
- 1 tsp chilli powder (optional)
- 400g tin chopped tomatoes
- 1 veg stock pot, made up to 400ml
- 400g tin chickpeas, drained and rinsed
- 300g long grain rice
- 15g chopped fresh herbs, such as mint, parsley
- 100g natural yogurt
- 1 garlic clove, minced
- 50g pumpkin seeds, toasted
- 1 lemon, cut into wedges
Low in salt and a source of protein
Each serving contains
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Energy
2470kj
587kcal
29%
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Fat
17g
24%
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Saturates
3g
15%
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Sugars
13g
14%
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Salt
1.4g
23%
of the reference intake
Carbohydrate 85.9g
Protein 18.5g
Fibre 10.1g
Method
- In a heavy-bottomed, lidded saucepan fry your onion with a pinch of salt in the oil until soft. Add the garlic, peppers and potato cubes and cook for 5 minutes, stirring frequently, until starting to soften. Next add the spices and mix well. Cook until fragrant.
- Add your chopped tomatoes and stock, and bring to a simmer. Cover with a lid and cook until the veg is just soft, stirring occasionally, for around 15 mins. Remove the lid, add the chickpeas and cook for a further 5 mins. Season to taste.
- Cook the rice to packet instructions and, once ready, mix in the chopped herbs.
- Meanwhile, combine the yogurt and garlic in a bowl.
- Serve the stew alongside the rice, drizzled with garlic yogurt and topped with toasted seeds and lemon wedges.
See more Stew recipes