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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
Method:
- Heat oil in a saucepan, ass diced onion and fry until translucent.
- Add spices to onion and stir for 30 seconds. Add to the saucepan, the stock, tomatoes, chickpeas and vegetables
- 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).
- 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 |