Carlee's chickpea stew - Healthy Food Guide

Carlee’s chickpea stew

Serves: 6

Time to make: 3 hrs 15 mins

Hands-on time: 15 mins

Ingredients

2 onions, thinly sliced
4 cloves garlic, finely chopped
1 tablespoon oil
2 teaspoons ground cumin
2 x 400g cans chickpeagarbanzoXsgarbanzosX, drained, rinsed
2 x 400g cans diced tomatoes
300g no-added-salt tomato purée
1 green capsicum, diced
2 cups sliced button mushrooms
1 large carrot, peeled, sliced
2 teaspoons dried oregano
1 cup red wine
2 cups reduced-salt liquid vegetable stock
½ teaspoon salt
1 teaspoon pepper
2 tablespoons chopped fresh parsley

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

Stay Awake

1 In a non-stick pan, soften onions and garlic in oil. Stir in cumin and cook for 1 more minute. Place in the slow cooker with all the remaining ingredients except salt, pepper and parsley. Stir well.

2 Cook on low for 3 hours. Season and garnish with parsley before serving.

Variations

Make it gluten free: Use gluten-free stock.

Nutrition Info (per serve)

Calories 272 cal

Kilojoules 1140 kJ

Protein 12 g

Total fat 6 g

Saturated fat 1 g

Carbohydrates 35 g

Sugar 19 g

Dietary fibre 10 g

Sodium 790 mg

Calcium 110 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.