Italian Inspired Tomato and Chickpea Stew

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This Tomato and Chickpea Stew is low fat, gluten free and vegan. It is also packed full of fresh Italian flavors. The rich tomato, sweet onions and plenty of Italian herbs, make this stew a delicious yet simple dinner idea.

This chickpea stew is perfect for when you are having vegetarian (or vegan) friends for dinner. You can serve it in a bowl with some crusty bread, serve it over rice or add a grilled chicken breast for your non-vegetarian guests. It works with meaty fish like tuna or swordfish. But it is delicious on it’s own.

Really it is an all round winning dish! Where do I file it? Main…Side? Who knows!!!!! We tend to eat it on Meatfree Monday so I am keeping it as a easy main dish, but I promise as a side it is sooooo good.

This tomato and chickpea stew is so easy!

There really is very little I need to say about the recipe prep, once you have chopped the veg, the stew bubbles away gently for just 30 minutes!  It has a rich deep flavor that belies the quick cook time.

The key to this depth of flavor is the addition of sun-dried tomatoes. They are jam packed full of flavor! Don’t skip them, promise me 😉 they are the secret weapon here!

Whilst we are on sun-dried tomatoes, if you buy the ones in oil then make sure you use the oil from the jar to fry off the onions. That is extra flavor right there!!!

Of course a meal wouldn’t be complete without something yum to start!

For a vegetarian option I’d suggest something to start like my Rosemary Pineapple Mozzarella Bites or Feta and Honey Bites, both perfect for serving with drinks before a meal or if you are serving vegans then try these cauliflower and rice balls from Lord Byrons Kitchen, perhaps drizzled with some sticky balsamic syrup.

BUT!!!! This rich tomato and chickpea stew is a light main course so you can justify an appetizer AND a dessert 😉

Try my roast peaches with rosemary (served with cream) or for vegans try these Vegan Mini Pavlovas from The Cooks Pyjamas.

Enjoy x

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4.74 from 15 votes

Italian Inspired Tomato and Chickpea Stew (Vegan and GF)

This Tomato and Chickpea Stew is low fat, gluten free and vegan. It is also packed full of fresh Italian flavors. The rich tomato, sweet onions and plenty of Italian herbs, make this stew a delicious yet simple dinner idea.

Prep Time5 mins

Cook Time30 mins

Total Time35 mins

Course: Main

Cuisine: Italian

Servings: 4

Calories: 279

Author: Claire | Sprinkles and Sprouts

For more great recipes follow me on PinterestFollow @sprinklessprout

Ingredients

• 1 onion
• 3 garlic cloves
• 1 tbsp olive oil or use oil from the sundried tomatoes
• 1 red bell pepper
• 1 tomato
• 2 tbsp sundried tomatoes
• 2 cans chickpeas (15oz cans)
• 1 tsp dried parsley
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 tbsp tomato paste
• 2 cups vegetable stock
• Fresh parsley for garnish

Instructions

• Peel and chop the onion.
• Pour the oil into a large pan and set over a medium/low heat.
• Add the onions and cook for 5 minutes until soft and translucent.
• Whilst the onions are cooking, chop the garlic, bell pepper tomato and sun-dried tomatoes.
• Add the chopped veg to the onions and cook for a further minute.
• Drain and rinse the chickpeas and add them to the pan along with the dried parsley, basil, oregano, salt and pepper.
• Add the tomato paste and vegetable stock, bring to a simmer then cover and cook for 20 minutes over a low heat.
• Remove the lid and increase the heat. Cook the stew for 10 minutes until thickened.
• Use a potato masher to break down some of the chickpeas then serve garnished with fresh parsley.

Nutrition

Calories: 279kcal | Carbohydrates: 41g | Protein: 12g | Fat: 8g | Saturated Fat: 1g | Fiber: 12g | Sugar: 6g | Vitamin A: 1615IU | Vitamin C: 47.9mg | Calcium: 98mg | Iron: 3.6mg

Tried this recipe?Mention @sprinklesandsprouts or tag #sprinklesandsprouts

Italian Inspired Tomato and Chickpea Stew Anecdote (aka my recipe ramble for those who love the waffle)

I would be the first to admit that I have very few vegan dishes on my site, I think the only other one I can think of is my Miso Roasted pumpkin ramen! (oh and plenty of cocktails!!!)
I love butter and I love cheese! Vegan food is hard for me! But when you are having friends with different diets over you need a few recipes up your sleeve that cater for eating preferences. (I can grate some parmesan on mine right?)

Not that I made this recipe specifically vegan, it just happened to be one! It was designed for #MeatfreeMonday and a way to introduce pulses to the kids. Mr 10 loves it…..Mr 7 tries to pick out the chickpeas! (seriously kid!)

Leftovers are great, spiked with chilli and topped with a fried egg, okay so that stops it being vegan….but that is okay unless your guest are staying for breakfast………………………..

Enjoy my vegan offering x

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