Middle Eastern Chickpea Stew & Toasted Freekeh with Roasted Veggies & Garlic Yoghurt
Lean Protein | Healthier Carbs | Packed with Veggies- Gluten
- Pine Nut
- Milk
- Sulphites
- Milk
- Peanuts
- Sesame
- Soy
- May contain traces of allergens
- Almond
- Brazil nut
- Traces of Cashew
- Macadamia
- Pecan
- Pistachio
- Walnut
- Hazelnut
Introducing our Balanced recipes.They're Dietitian-approved and have just the right amount of lean protein, healthier carbs and nutrient-packed veggies you need, so you can be sure dinnertime is nutritious, well-balanced and less than 650 calories. We're taking chickpea stew to the next level by adding roasted veggies, toasted pine nuts and garlic yoghurt. Served on a bed of freekeh, an ancient grain that adds a toasted, nutty flavour and great texture, this is a nutritionally balanced dinner packed with good stuff!
Ingredients
1 packet
freekeh
(Contains: Gluten;)
2 cube
vegetable stock
1 unit
carrot
1 portion
cauliflower
2 clove
garlic
1 unit
brown onion
½ tin
chickpeas
1 bag
parsley
1 packet
pine nuts
(Contains: Pine Nut; May be present: Milk, Peanuts, Sesame, Soy, Almond, Brazil nut, Cashew, Macadamia, Pecan, Pistachio, Walnut, Hazelnut.)
1 packet
Greek-style yoghurt
(Contains: Milk;)
1 sachet
chermoula spice mix
(Contains: Sulphites;)
1 box
Diced Tomatoes With Garlic & Olive Oil
1 tin
coconut milk
1 bag
baby spinach leaves
Not included in your delivery
olive oil
3.5 cup
water
Utensils
Cooking Steps
Preheat the oven to 240°C/220°C fan-forced. Rinse the freekeh. In a large saucepan, heat a drizzle of olive oil over medium-high heat. Add the freekeh and toast until fragrant, 2 minutes. Add the water and the crumbled vegetable stock (1 cube for 2 people / 2 cubes for 4 people). Bring to the boil and then reduce to medium-high and cook, until tender, 30-35 minutes. TIP: The freekeh is ready when it has softened but still retains some bite.
While the freekeh is cooking, cut the carrot (unpeeled) into 2cm chunks. Chop the cauliflower into small florets. Place the carrot and cauliflower on an oven tray lined with baking paper. Drizzle over some olive oil and season with salt and pepper. Toss to coat. Roast until tender, 25-30 minutes.
While the veggies are roasting, finely chop the garlic (or use a garlic press). Thinly slice the brown onion. Drain and rinse the chickpeas (see ingredients list). Roughly chop the parsley leaves. Heat a large frying pan over a medium-high heat. Add the pine nuts and toast until golden, 2-3 minutes. Transfer to a small bowl and set aside.
Return the frying pan to a medium-high heat with olive oil (2 tsp for 2 people / 1 tbs for 4 people) and the garlic. Cook until fragrant, 1 minute. Transfer to a small bowl. Add the Greek yoghurt to the garlic oil mixture and combine. Season to taste.
Return the frying pan to a medium-high heat with a drizzle of olive oil. Add the onion and cook, until softened, 3-4 minutes. Add the chermoula spice blend and cook until fragrant, 1 minute. Add the chickpeas, diced tomatoes with garlic & olive oil, coconut milk and crumble in the remaining vegetable stock (1 cube for 2 people / 2 cubes for 4 people). Bring to the boil and cook until thickened, 5-6 minutes. Stir through the baby spinach leaves and roasted veggies.
Divide the Middle Eastern chickpea stew and toasted freekeh between plates, then top with the garlic yoghurt and pine nuts. Garnish with the parsley to serve.
