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.
Ingredients
- 1 onion
- 3 garlic cloves
- 1 tablespoon olive oil or use oil from the sundried tomatoes
- 1 red bell pepper
- 1 tomato
- 2 tablespoon sundried tomatoes
- 2 cans chickpeas (15oz cans)
- 1 teaspoon dried parsley
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoon 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.
Tried this recipe?Let us know how it was!
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
Nutrition is per serving
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