Italian Inspired Tomato and Chickpea Stew

28th January 2021

Ingredients: 

Onions, peppers, courgettes, cherry tomatoes, garlic, chickpeas, chopped tomatoes, chickpeas, vegetable stock, spinach, jacket potato, salt, pepper and mixed herbs.

Method:

1. Heat the oil in a frying pan. Add the diced onions and fry for about 7 minutes. 
2. Add the chopped peppers, courgettes, cherry tomatoes and garlic. Keep on frying until the vegetables soften. 
3. Stir in the salt, pepper and mixed herbs. 
4. Add in chopped tomatoes, chickpeas, peas and a vegetable stock cube. Simmer for about 15-25 minutes for the mixture to thicken. Give the mix a stir from time to time. 
5. Serve the mixture on a bed of spinach and jacket potato. 

Health benefits:

• Packed with nutrients and vitamins to strengthen the immune system. 
• High in antioxidants and compounds that fight inflammation and lower cholesterol levels. 
• Contains cancer fighting compounds including sulphur compounds and flavonoid antioxidants found. in vegetables of the Allium genus like garlic and onions. These have been linked to a reduced risk of certain cancers including stomach and colorectal. 
• High in iron, great for improving energy and focus. 
• Low in calories. 
• High in choline which can help reduce inflammation.
• High in fibre to aid digestion.