Give this tasty, simple and filling meal a try. Perfect healthy dinner for all the family to enjoy.
Total time: 45 mins
2-3 small red onions
2 medium carrots
3 garlic cloves, chopped
x1 400g can of chick peas, drained
x2 400g can of tinned tomatoes
2 tbsps tomato puree
1 tbsp honey or maple syrup
1/2 tsp chilli flakes (or if you like it spicy use 1 tsp)
Salt and pepper
Brown rice, wholemeal cous cous or quinoa to serve
Top Tip 1: Experiment with the veg you use, this recipe is versatile and doesn't need to be stuck to exactly. Any veg that doesn't go soggy when roasted will work well. For example peppers make a great addition and are shown in the recipe photos.
1. Preheat oven to 180°c, fan, 200°c conventional, or gas mark 6
2. Cut up all of the vegetables into bite sized chunks, then place them in an ovenproof dish/roasting tray along with the drained chick peas and a good drizzle of olive oil, salt and pepper.
3. Mix to ensure all of the vegetables are coated then bake in the oven for 35-40 minutes. Mix occasionally during the cooking time to ensure everything is roasted evenly.
4. Whilst the vegetables are roasting place the tinned tomatoes, tomato puree, honey/maple syrup, chilli flakes and a pinch of salt and pepper in a pan over a medium heat. Bring to the boil and then reduce the temperature and leave to simmer for 10-15 minutes. The sauce will start to thicken.
5. At the same time as making the tomato sauce prepare the accompaniment to your stew. I'd suggest brown rice, quinoa or whole wheat couscous. Follow cooking instructions on the packet, brown rice and quinoa will usually need 20-30 minutes whereas couscous can be prepared in 5 minutes.
6. Once your vegetables and chick peas are cooked combine them with the tomato mixture.
7. Serve with brown rice, quinoa or whole wheat couscous.
Top Tip 2: This stew is a great recipe to batch cook and either keep in the fridge for the next day or freeze individual portions for a later date. If freezing defrost for 24 hours in the fridge and re-heat until piping hot before eating.
Top Tip 3: Whole wheat couscous is quick and easy to prepare and makes a great side to a meal or a great snack on its own.
Mix one part cous cous with two parts boiling water, cover for 5 minutes and then separate the grains with a fork. It's now ready to eat!
Some ideas to add variety to your cous cous:
rather than plain boiling water use a vegetable stock cube with the water
mix the cooked cous cous with a drizzle of o live oil and a pinch of salt and pepper
mix the cooked cous cous with some pesto
mix the cooked cous cous with some olive oil, salt, pepper and chopped sundried tomatoes.