Spicy Chickpea Stew

Name: Spicy Chickpea Stew
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Yield: Serves 4
Ingredients: 1 tbsp rapeseed oil; 2 onions (320g), roughly chopped; 2 green peppers deseeded and cut into cubes; 2 tsp hot chilli powder; 1 tbsp ground coriander; 1 tsp ground cumin; 500ml carton passata; 2 x 400g cans chickpeas; 2 tsp vegetable bouillon powder; 40g flame raisins; 1/2 lemon juiced, flesh scooped out and white pith removed, then zest finely chopped (you’ll need 2 tsp); 350g cauliflower florets; 15g parsley chopped; 140g wholemeal couscous; 40g toasted flaked almonds

4.35 (18)

⏱ 65 mins 🍽 Serves 4 ✅ Easy 🏷 Main course

This nourishing chickpea and cauliflower stew is a substantial plant-based meal, rich in fibre and protein. Onions and green peppers are fried before being simmered with chickpeas in a spiced passata sauce, with raisins and lemon zest adding depth. It's served alongside a fluffy wholemeal couscous mixed with lemon juice, toasted almonds and fresh parsley, making a complete and satisfying dinner.

Ingredients

1 tbsp rapeseed oil
2 onions (320g), roughly chopped
2 green peppers deseeded and cut into cubes
2 tsp hot chilli powder
1 tbsp ground coriander
1 tsp ground cumin
500ml carton passata
2 x 400g cans chickpeas
2 tsp vegetable bouillon powder
40g flame raisins
1/2 lemon juiced, flesh scooped out and white pith removed, then zest finely chopped (you’ll need 2 tsp)
350g cauliflower florets
15g parsley chopped
140g wholemeal couscous
40g toasted flaked almonds

Method

Warm the rapeseed oil in a large pan with a lid. Cook the chopped onions for 10 mins, stirring frequently, until they take on a golden colour. Mix in the cubed peppers and continue to cook for a further 5 mins.
Introduce the hot chilli powder, ground coriander and cumin, giving everything a quick stir. Pour in the passata and add the chickpeas together with their canning liquid.
Mix through the vegetable bouillon powder, flame raisins and the finely chopped lemon zest. Add the cauliflower florets, put the lid on securely and let it simmer for 15-20 mins until the cauliflower is soft. Stir in half of the chopped parsley.
While the stew cooks, place the wholemeal couscous in a heatproof bowl. Pour 175ml of boiling water over it. Stir in the lemon juice, cover the bowl and leave it to stand for about 10 mins until all the liquid is absorbed and the couscous is tender. Fold through the toasted flaked almonds and the majority of the leftover parsley.
Spoon half of the prepared couscous onto two plates. Ladle half of the chickpea stew over the top and garnish with the rest of the parsley. Allow the remaining portions to cool for another meal. The stew will keep covered in the fridge for up to three days. Reheat it gently in a pan with a little water until very hot. Warm the couscous in the microwave.

Nutrition (per serving)

Calories514 kcal

Fat15 g

Saturates2 g

Carbs63 g

Sugars22 g

Fibre20 g

Protein22 g

Sodium400 mg

Salt1 g

Recipe details

Skill levelEasy

CategoryMain course

DietHealthy, High-fibre, Vegetarian