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Carrot and chickpea stew recipe

Carrot and chickpea stew recipe

75 ratings

Created by The Tesco Real Food team

A hearty veggie stew where the sweetness of carrots and nutty chickpeas take centre stage. Fragrant saffron, paprika, cumin and coriander make it a warming winter dish, or filling vegan-friendly supper you can serve with couscous and flatbread. See method

Ingredients

  • 1 tsp vegetable bouillon or 1 stock cube
  • 5-6 strands of saffron (optional)
  • 2 tbsp sunflower oil
  • ½ small butternut squash, peeled, deseeded, diced
  • 1 onion, sliced
  • 2 garlic cloves, crushed
  • ½ tsp ground coriander
  • ½ tsp cumin
  • 500g carrots, halved
  • 1 x 400g can chopped tomatoes
  • pinch of dried chilli flakes
  • 1 x 400g can chickpeas, drained
  • 1 lime, juiced
  • pinch of paprika
  • couscous or flat bread, to serve
If you don't have any butternut squash, try sweet potato

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

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. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Vegetarian recipes

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