Ingredients
1 tbsp (15 ml) olive oil
150g medium onion, finely chopped
2 garlic cloves, crushed
150g red pepper, sliced
150g yellow pepper, sliced
1 tsp smoked paprika
1 tsp ground cumin
1 tbsp (15g) tomato purée
400g chopped tomatoes (tinned)
1 x 400g can, drained weight approx 240g chickpeas (tinned), drained and rinsed
300 ml vegetable stock (low-salt if preferred)
1 bay leaf (optional)
1 tsp salt (adjust to taste)
1/2 tsp black pepper
1/2 lemon, juiced (approx 15 ml)
15g fresh parsley, chopped (to garnish)
Method
Step 1
Heat the olive oil in a large saucepan or deep frying pan over medium heat.
Step 2
Add the finely chopped onion and sauté for 4-5 minutes until soft and translucent. Add the crushed garlic and cook for 1 minute until fragrant.
Step 3
Stir in the sliced red and yellow peppers and cook for 4-5 minutes until they begin to soften.
Step 4
Add the smoked paprika, ground cumin and tomato purée. Stir for 1 minute to release the spices.
Step 5
Pour in the chopped tomatoes and vegetable stock, then add the drained chickpeas and bay leaf. Season with salt and black pepper, bring to a gentle simmer.
Step 6
Reduce the heat to low, cover and simmer for 15-20 minutes until the peppers are tender and the flavours have melded. Stir occasionally.
Step 7
Remove the bay leaf, stir in the lemon juice and taste-adjust seasoning if needed.
Step 8
Serve hot, sprinkled with chopped parsley. Good on its own or with rice, couscous or crusty wholegrain bread.
Nutritional Information
Per serving:
Energy - 200kcal
Protein - 8.2g
Carbohydrates - 31g
Fat - 5.9g
Fibre - 8.7g
This nutritional information is provided as a helpful estimate. Values may vary depending on the ingredients and portion sizes you use.
Recipe Notes
For more heat add 1 small chopped chilli with the peppers. Leftovers keep well refrigerated for 3 days and freeze for up to 1 month.
