1 brown onion (diced)

2tsp oil

2 tsp paprika

1 tsp cumin

1 tsp ground coriander

1 tsp turmeric

(can omit any spices as desired or add cayenne pepper or chilli for heat)

1 cup vegetable stock (salt reduced)

1 can (400g) crushed tomatoes (salt reduced)

1 can (425) chickpeas (no added salt) (drained and rinsed)

3 cups of chopped vegetables (e.g. pumpkin, beans, carrot, zucchini, broccoli, peas)

Fresh parsley and lemon zest to serve



  1. Heat oil in a saucepan, ass diced onion and fry until translucent.
  2. Add spices to onion and stir for 30 seconds. Add to the saucepan, the stock, tomatoes, chickpeas and vegetables
  3. Heat to boil then turn down to a simmer for 20 mins or until the vegetables cooked (cooking time will depend on the size of your cut vegetables).
  4. Serve on its own or with quinoa, cous cous or rice and garnish with fresh herbs and lemon zest. Leftovers can be frozen

Recipe is Gluten Free, Dairy Free & Vegan

  • By choosing low salt products you reduce overall intake from 527mg sodium per serve if purchased stock, chickpeas and tomatoes that have added salt
Nutrition Info (per serve)
Protein 5.4g
Fat 3.3g
Carbohydrate 18.3g
Sodium 192mg
Energy Kj 514Kj
             Cal 123cal