Prep Time
15 mins
Servings
4 Servings
Cook Time
40 mins
Difficulty
Easy
A cosy, budget-friendly one-pot vegan stew that uses tinned chickpeas and seasonal root vegetables for a rich, velvety sauce with minimal washing up.
Ingredients
1 tbsp (15 ml) olive oil
150g large onion, peeled and diced
3 cloves garlic, finely chopped
300g carrots, peeled and cut into 2cm chunks
200g parsnips, peeled and cut into 2cm chunks
250g potatoes, peeled and cut into 2cm chunks (Charlotte or Maris Piper work well)
400g tinned chopped tomatoes
2 tbsp (30g) tomato paste (adds depth and thickness)
2 x 400g tins (drained weight approx 480g) tinned chickpeas, drained and rinsed
800 ml vegetable stock (low-salt if preferred)
1 tsp smoked paprika
1 tsp ground cumin
1 tsp ground coriander
1 bay leaf
1 tsp sea salt (adjust to taste)
1/2 tsp black pepper (freshly ground)
1 tbsp (15 ml) lemon juice (brightens the stew)
100g baby spinach, roughly chopped (optional for extra green and fibre)
15g fresh parsley, chopped (to garnish, optional)
Method
Step 1
Heat the olive oil in a large heavy-based saucepan or casserole over a medium heat. Add the diced onion and a pinch of salt and cook for 6-8 minutes until soft and translucent.
Step 2
Add the chopped garlic, smoked paprika, ground cumin and ground coriander. Fry for 1 minute until fragrant, then stir in the tomato paste and cook for a further 1 minute to deepen the flavour.
Step 3
Add the carrots, parsnips and potatoes and stir to coat in the spiced base. Pour in the chopped tomatoes and vegetable stock, then add the bay leaf. Bring to a gentle simmer.
Step 4
Simmer, uncovered, for 25-30 minutes until the root vegetables are tender and the flavours have melded. Stir occasionally and adjust the heat so the stew keeps a gentle simmer.
Step 5
Stir in the drained chickpeas and continue to simmer for 5 minutes to heat through. To create a velvety texture, mash roughly one quarter of the chickpeas and some vegetables with the back of a spoon against the side of the pot, then stir back in to thicken the sauce.
Step 6
If using, add the spinach and stir until wilted, about 2 minutes. Stir in the lemon juice and season to taste with extra salt and pepper if needed.
Step 7
Serve hot in bowls, scattered with chopped parsley. Good with crusty wholemeal bread or over a scoop of cooked brown rice for extra bulk.
Nutritional Information
Per serving:
Energy - 397kcal
Protein - 16.4g
Carbohydrates - 71g
Fat - 6.7g
Fibre - 17.8g
This nutritional information is provided as a helpful estimate. Values may vary depending on the ingredients and portion sizes you use.
Recipe Notes
Mash a few chickpeas and veg into the stew to thicken instead of adding flour. Swap potatoes for sweet potato if preferred; adjust cooking time until tender.
