Wednesday 13 June 2012

Chickpea and tomato casserole



Potato and chickpeas make this colourful stew into a particularly satisfying meal that's easily whipped up using store cupboard ingredients and a few fresh vegetables.

Serves 4

syn free

Prep time 15 minutes
cooking time 30 mins

Ingredients:-
fry light for spraying
1 red onion, finely sliced
2 garlic cloves, peeled and crushed
200g/7oz baby new potatoes
1 tsp ground cumin
1 red pepper, de seeded and roughly diced
1 courgette, roughly chopped
1 x 400g/14oz can chopped tomatoes
1 x 400g/14oz chickpeas, rinsed and drained
1 tbsp worcestershire sauce
4 tbsp chopped parsley
salt and freshly ground black pepper

Method:-

Spray a large non stick frying pan with fry light and place over a medium heat. Add the onion, garlic and potatoes and cook for 3-4 minutes.

Stir in the cumin, pepper and courgette and continue to cook for 3-4 minutes.

Stir in the chopped tomatoes, chickpeas and worcestershire sauce. Bring to the boil, cover and simmer gently for 15-20 minutes or until the vegetables are tender. Stir in the parsley and season well before serving.

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