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Summery chickpea stew recipe

Summery chickpea stew recipe

50 ratings

Use leftover cauliflower pasta sauce to whip up a summery stew with chickpeas and tomatoes. Top with a drizzle of homemade watercress pesto for extra flavour. See method

  • Serves 4
  • 10 mins to prepare and 20 mins to cook
  • 515 calories / serving
  • Freezable
  • Vegan
  • Vegetarian
  • Gluten-free
  • Dairy-free

Ingredients

  • 3 tbsp olive oil​
  • 2 onions, halved and finely sliced
  • 3 garlic cloves, crushed​
  • 3 tbsp tomato purée
  • 800g cauliflower sauce (see recipe, above)
  • 2 x 400g tins chickpeas, drained and rinsed
  • 2 courgettes, halved and thickly sliced
  • 200g frozen baby broad beans
  • 150g cherry tomatoes, halved
  • 2 spring onions, finely sliced (optional)
  • 4 pittas, toasted and sliced (optional)

For the watercress pesto

  • 50g walnuts
  • 85g bag watercress
  • 1 lemon, zested and juiced
If you don't have chickpeas, you can use any tinned bean in water

Each serving contains

  • Energy

    2145kj
    515kcal     26%

  • Fat

    29g 41%

  • Saturates

    4g 20%

  • Sugars

    14g 16%

  • Salt

    1g 17%

of the reference intake
Carbohydrate 36.3g Protein 19.6g Fibre 16.5g

Method

  1. Heat 1 tbsp oil in a large saucepan over a low-medium heat and cook the onions for 10 mins, stirring occasionally, until softened. Add the garlic and cook for 3 mins more, adding a splash of water if anything starts to catch. Stir through the tomato purée and cook for 2 mins.
  2. Stir in the cauliflower sauce, chickpeas and 350ml water. Bring to a simmer, then reduce the heat to low and cook for 15 mins, stirring occasionally. Season to taste.
  3. Meanwhile, pulse the walnuts in a food processor to finely chop. Add most of the watercress and the lemon juice; blend to finely chop. Drizzle in 1 tbsp oil and 1 tbsp water; blend to a smooth pesto. Season to taste.
  4. Heat the remaining 1 tbsp oil in a large frying pan over a low-medium heat. Fry the courgettes in a single layer for 2 mins or until lightly browned, then flip and cook for another 1 min. Push the courgettes to the sides, add the broad beans to the centre and cook for 3-4 mins until lightly browned and fully cooked through. Push the beans to the side as well and add the tomatoes, cut-side down; cook for 2 mins.
  5. Spoon the stew into bowls, top with the vegetables and dot over the watercress pesto. Scatter with the reserved watercress leaves, spring onions (if using) and the lemon zest. Serve with sliced toasted pittas, if you like.

See more Vegan recipes

Freezing and defrosting guidelines

Freeze stew and pesto sauce separately. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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