Vegetable and Chickpea Stew

22 Reviews
100% would make this recipe again

This recipe is incompatible with your food profile

Preparation : 15 min Cooking : 35 min
280 calories/serving

Ingredients

1 clove garlic, pressed
1 yellow or red sweet peppers, cut into 2 cm squares 200 g
3 zucchini, dice into 2 cm cubes 380 g
2 carrots, diced into 2 cm cubes 200 g
1 aubergines / eggplants, large size, diced into 2 cm cubes 460 g
1 1/2 tbsp olive oil 23 mL
1 tsp couscous spice (ras-el-hanout) 3 g
1/2 dried chili peppers, minced 0.2 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 1/3 cup canned tomatoes (diced) 340 g
1 cup water 250 mL
2 cups chickpeas/garbanzo beans (canned), drained and rinsed 500 mL

Method

  1. Prepare the vegetables: press the garlic and cut all the vegetables into 2 cm pieces. Heat the oil in a saucepan over medium heat. Add the garlic and sauté 1 min, paying attention not to let it burn. Add the ras-el-hanout and the chili pepper. Cook the spices 1 min with stirring.
  2. Add the vegetables, salt and pepper, then sauté 5 min. Add the tomatoes, cover and cook until all vegetables are cooked al dente, about 20 min. Add the water and chickpeas. Adjust the seasoning, then cook 5 min. Serve.

Nutrition Facts Table

per 1 serving (400 g)

Amount

% Daily Value

Calories

280

Fat

9 g

14 %

Saturated 1.1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

400 mg

16 %

Carbohydrate

44 g

15 %

Fibre

11 g

42 %

Sugars

7 g

Net Carbs

33 g

Protein

9 g

Vitamin A

96 %

Vitamin C

125 %

Calcium

9 %

Iron

23 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Iron, Niacin, Phosphorus, Vitamin B2, Zinc
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B1
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 2
Meat and Alternatives 1
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

22 Reviews (21 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
marretjeca
march 08, 2022 | I would make this recipe again

Compliments has frozen roasted vegetable, works like a charm in this recipe

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.