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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