Chickpea stew

Looking to have a well balanced, high protein, meat-free meal? Then give this delicious vegan chickpea stew a try. By combining both legumes (e.g. chickpeas, lentils, beans) and grains (e.g. brown rice, quinoa, bulgar wheat) together in a meal, the protein content is significantly improved.

Most plant-based protein sources are ‘incomplete’ proteins meaning they do not provide all essential (the body can only get from food) amino acids. Legumes and grains are complementary, as they provide a wider range of essential amino acids when combined together. If desired, swop out the rice for another protein-rich grain listed above.

Ingredients for 2 portions:

  • 100 g brown rice
  • 1 can chickpeas
  • 5 mini panicle tomatoes
  • 1 red onion
  • 1 paprika
  • 1 carrot
  • 1-2 handfuls baby spinach
  • Juice of ½ a lemon
  • 1 tsp. Cumin powder
  • 1 tsp. Paprika powder
  • Virgin olive oil
  • Sea salt & black pepper
  • Soya sauce

Place the rice on boil. Chop up the onion, paprika and tomatoes and grate the carrot. Fry the onion in a pan with coconut oil or butter, lemon juice and the cumin and paprika powder (add a little bit of water to create a sauce). Add the tomatoes, paprika, carrot and chickpeas (drain before using) into the pan along with salt & pepper to taste. While cooking, mash some of the chickpeas with a fork.

Once ready, mix in the baby spinach and a drizzle of olive oil. Mix the rice with olive oil and soya sauce. Plate up and enjoy!