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 )

Total cost: $ 16.20 / $ 2.70 per serve

(at time of publication)

Ingredients
Nutrition Info.(per serve)

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
1/2 teaspoon salt
1 teaspoon pepper
2 tablespoons chopped fresh parsley

Nutrition Info

Kilojoules 1140kJ
Calories 272cal
Protein 12g
Total fat 6g
Saturated fat 1g
Carbohydrates 35g
Sugars 19g
Dietary fibre 10g
Sodium 790mg
Calcium 110mg
Iron 4mg

Instructions

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.

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