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Spicy Chickpea and Tomato Stew with Crusty Bread

Preparation: 10 mins

Cooking: 25 mins

Serves 4, costs under £3.00

Ingredients

  • 1 Tablespoon Vegetable Oil (10g)
  • 1 Onion (240g) (Large Sized)
  • 1 Garlic Clove (3g)
  • 1 Teaspoon Dried Coriander (1g)
  • 1 Ginger (10g) (1 cm Piece)
  • Ground Black Pepper (0) (To Taste)
  • 1 Pack Mushrooms (250g)
  • 1 Tin Chickpeas in Unsalted Water (440g)
  • 1 Tin Chopped Tomatoes (400g)
  • ½ French Stick (200g)
  • 8 Teaspoons Low Fat Spread (40g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and finely chop the onions and garlic. Use a knife or vegetable peeler to remove the outer layer of ginger and finely chop. Slice the mushrooms.
  2. In a large pan heat the vegetable oil. Fry the onions for 2-3 minutes then add the garlic and mushrooms and fry for a further 2 minutes.
  3. Drain the chickpeas and add to the pan with the chopped tomatoes, ginger and coriander.
  4. Bring to the boil and then simmer for approximately 10 - 15 minutes allowing the stew to thicken. Add black pepper to taste.
  5. Cut the French stick into chunks, spread with low fat spread then serve with the stew.

Nutritional Information


Per 100g
Per 389g serving (% ref. intake)

Energy Kcals
98.00
308.00 (15.00%)
Energy Kj
412.00
1294.00 (15.00%)
Protein
3.70g
11.60g
Total Fat
3.10g
9.70g (14.00%)
Saturated Fat
0.50g
1.60g (8.00%)
Carbohydrates
14.80g
46.50g
Total Sugars
2.70g
8.50g (9.00%)
NSP Fibre
1.70g
5.30g
Sodium
176.00g
553.00g
Salt
0.40g
1.30g (22.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.