Carrot and chickpea stew

Carrot and chickpea stew recipe

50 ratings

See method

  • Serves 4
  • 10 mins to prepare and 35 mins to cook
  • 314 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 1tsp vegetable bouillon or 1 stock cube
  • 5-6 strands of saffron (optional)
  • 2tbsp sunflower oil
  • ½ small butternut squash, peeled and cubed
  • 1 onion, sliced
  • 2 garlic cloves, crushed
  • ½tsp ground coriander
  • ½tsp cumin
  • 500g (1lb) carrots, halved
  • 1 x 400g can chopped tomatoes
  • pinch of dried chilli flakes
  • 2 x 400g can chickpeas, drained
  • 1 lime, juiced
  • pinch of paprika
  • couscous or flat bread, to serve

Each serving contains

  • Energy

    1315kj
    314kcal
    16%
  • Fat

    10g 15%
  • Saturates

    1g 6%
  • Sugars

    14g 16%
  • Salt

    1.7g 28%

of the reference intake
Carbohydrate 36g Protein 12.1g Fibre 13.6g

Method

  1. Dissolve the bouillon or stock cube in 300ml (½ pint) boiling water. Soak the saffron strands in the stock, if using.
  2. Heat the oil in a large pan and fry the butternut squash and onion for 5 minutes until the onion is softened but not browned. Add the garlic, coriander and cumin and cook for 1 minute, then add the halved carrots, chopped tomatoes, chilli flakes and chickpeas. Add the stock, cover and simmer for 20 minutes until the carrots are just tender.

To serve, squeeze over the lime juice and scatter over a light pinch of paprika. Serve with couscous or flat bread.

See more Winter vegetable recipes 

Freezing and defrosting guidelines

Make the stew, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.


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