Chickpeas (aka Garbanzo beans) are very popular with vegetarians because they are a valuable source of nutrients such as protein, fibre and iron, and have a slight nutty flavour.
This recipe is low fat, low sugar and low sodium. It is also only 0.2g per 100g off being classified as a good source of protein.
- 3 large potatoes or 6 baby potatoes
- 1 tbsp olive oil
- 1 large onion, sliced
- 2 cloves garlic, crushed
- 2 tsp. crushed garlic (we used from jar)
- 1 tsp each cumin / turmeric / coriander /Garam masala / cardamom
- ½ tsp. chilli (omit if desired)
- 1 can diced tomatoes
- 2 cups beef or vegetable stock
- 2 cups frozen peas
- 1 can chickpeas, drained and rinsed (aka Garbanzo beans)
- 1/3 cup Bulla cooking cream (18% fat)
- In a small bowl, mix all the ground spices and set aside.
- Heat a medium sized pot with olive oil and sauté the onions on med heat for 5 mins.
- Add a tsp. more of olive oil and then the mixed spices. Mix around for 30 seconds until aroma has been released. You might need to add ¼ cup water if too dry.
- Now stir in the garlic, ginger, and chilli. Don’t burn, turn down heat to low.
- Now add 1 can diced tomatoes, stirring for 1-2 minutes.
- Once it is simmering add the stock, drained chickpeas and potatoes and continue to simmer for ½ hour. After this time, add the frozen peas and cream and simmer a further 10 mins.
- Serve with brown rice and/or Nan.
|Average Serve||Average 100g|
|Energy||1110 kJ||230 kJ|
|265 Cal||55 Cal|
|Protein||9.8 g||2.0 g|
|Fat, total||9.2 g||1.9 g|
|- Saturated||3.1 g||0.6 g|
|Carbohydrate||30.1 g||6.3 g|
|- Sugars||8.4 g||1.7 g|
|Sodium||214 mg||44 mg|