Operation Transformation Week 1 Dinner Plan - Moroccan Chickpea and Vegetable Stew
2 people
25 minutes
20 minutes
Ingredients
- 2 - Carrots
- 1 tin Chickpeas 400g
- 0.25 tsp Chilli Flakes
- 1 tin Chopped Tomatoes 400g
- 10 g Fresh Coriander
- 2 cloves Garlic
- 1 tsp Ground Cumin
- 1 - Lemon
- 2 tbsp Natural Yogurt
- 1 large Potato
- 1 tbsp Rapeseed Oil
- 1 - Red Onion
- 1 pinch Salt and Pepper
- 450 ml Vegetable Stock reduced salt
- 200 g cauliflower
Method
- Cut the onion in half, then peel and finely chop. Peel and dice the potato. Peel the carrots and cut into thin slices. Cut the cauliflower into small florets – you need 200g in total. Peel and crush the garlic.
- Drain the chickpeas in a colander in the sink and rinse under cold running water. Finely grate one teaspoon of the lemon rind, then cut the lemon in half and reserve to use later.
- Heat a wok or a frying pan with a lid over a medium to high heat. Add the oil and sauté the onion for 2-3 minutes until softened but not coloured. Stir in the garlic with the spices and lemon rind and cook for another minute, stirring.
- Stir in the potato, carrots and cauliflower and sauté for another 2-3 minutes. Pour in the stock and add the tomatoes, then bring to a simmer. Season lightly with a little salt, if using and pepper to taste.
- Reduce the heat and add the chickpeas. Cover with a lid and simmer for 10 minutes until the vegetables are just tender when pierced with a knife and everything is piping hot.
- Strip off the leaves from the coriander and finely chop. Stir most of the coriander into the stew and squeeze enough of the lemon juice to taste.
- Divide the Moroccan chickpea and vegetable stew between bowls and add a spoonful of yoghurt to each one, then scatter over the rest of the coriander to serve.
