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Vegetable and Chickpea Stew

12 Reviews
100% would make this recipe again

Preparation : 15 min Cooking : 35 min
280 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy

Ingredients

1 clove garlic, pressed
1 yellow or red sweet peppers, cut into 2 cm squares 200 g
3 zucchini, dice into 2 cm cubes 380 g
2 carrots, diced into 2 cm cubes 200 g
1 aubergines / eggplants, large size, diced into 2 cm cubes 460 g
1 1/2 tbsp olive oil 23 mL
1 tsp couscous spice (ras-el-hanout) 3 g
1/2 dried chili peppers, minced 0.4 g
1 1/3 cup canned tomatoes (diced) 340 g
1 cup water 250 mL
2 cups chickpeas/garbanzo beans (canned), drained and rinsed 500 mL
salt [optional]
ground pepper to taste [optional]

Method

  1. Prepare the vegetables: press the garlic and cut all the vegetables into 2 cm pieces. Heat the oil in a saucepan over medium heat. Add the garlic and sauté 1 min, paying attention not to let it burn. Add the ras-el-hanout and the chili pepper. Cook the spices 1 min with stirring.
  2. Add the vegetables, salt and pepper, then sauté 5 min. Add the tomatoes, cover and cook until all vegetables are cooked al dente, about 20 min. Add the water and chickpeas. Adjust the seasoning, then cook 5 min. Serve.

Nutrition Facts Table

per 1 Serving (400g)

Amount

% Daily Value

Calories

280

Fat

9 g

14 %

Saturated 1.1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

400 mg

17 %

Carbohydrate

44 g

15 %

Fibre

11 g

42 %

Sugars

7 g

Protein

9 g

Vitamin A

96 %

Vitamin C

125 %

Calcium

9 %

Iron

23 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B1
Good source of  :
Copper, Iron, Niacin, Phosphorus, Vitamin B2, Zinc
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 2
Meat and Alternatives 1
Fats ½

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Members' Reviews

12 Reviews (12 with rating only ) 100% would make this recipe again