Vegetable and Chickpea Stew

Vegetable and Chickpea Stew

4 servings
Preparation 15 min
Cooking 35 min

280 calories per serving 


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 pinch salt [optional]   0.1 g
  ground pepper to taste    
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

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

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

280

Fat

9 g

14 %

Saturated 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

100 %

Vitamin C

120 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Vegetables | Main courses/Entrées | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian | Braise/Stew

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