20 Minute (prep included) Tomato Chickpea Stew To Up Your Vitamin C

Posted On May 24, 2020

This recipe is as simple as it gets – 7 steps and that’s it. With this recipe, 20 min is more than enough to generate a hearty meal that warms you up and leaves you happy with all the fuzzy feels (physically for a satisfied tummy, and mentally for the healthy food choice). A comfort food perfect for after a long day, or when you just don’t feel like whipping out the big guns. This meal is perfectly balanced for the macronutreints (carbs, proteins, fat) and includes a rich variety of fibres, vitamins, and minerals. Let’s dig in!

Print

Simple Tomato Chickpea Stew

Prep Time5 minutes
Active Time15 minutes
Keyword: canned food, chickpeas, healthy food, protein, tomatoes, vegetarian, vitamin C
Yield: 1
Author: Lois
Cost: $2-3

Equipment

  • Stir fry pan

Materials

  • 1 tbsp butter Preferably grass-fed; substitute with vegetable oil if desired.
  • 1/2 cooking onion chopped
  • 1 large tomato chopped
  • 1 tbsp ketchup
  • 1 cup canned chickpeas, drained
  • some salt

Instructions

  • Melt the butter low-medium heat in a stir fry pan.
  • Sauté the chopped onions in butter until golden brown.
  • Add the chopped tomatoes to sauté in medium heat until the tomato is breaking down.
  • Add some ketchup for thickness and extra flavor.
  • Add the chickpeas and let them evenly spread out in the pan.
  • Add enough water to cover the chickpeas, boil and then simmer for 10 min.
  • Salt to taste and top on for rice. Serves 1.

Important note: if you already consume salts normally, choose low-sodium butter, canned chickpeas, and ketchup to protect yourself from high blood pressure!

Why is this recipe healthy?

One serving provides:

  • 471.8 kcal energy: not crazily high or low, considering our daily recommended energy intake is in general 2,000 kcal for adult females and 2,500 kcal for adult males.
  • 13.4 g protein: more than the protein in 2 large eggs! Btw, the recommended daily intake is 0.8 g per kg body weight, so calculate how much do you need per day.
  • 12.1 g dietary fibre: almost half of the recommended daily intake (25 g for a 2,000 kcal diet), needed for healthy guts!
  • And…37.2 mg vitamin C: do you remember what’s the daily value (DV) of vitamin C in Canada? This is more than half of it.

This figure shows the amount and %DV of some selected macro- and micronutrients provided by this yummy dish.

Comment to let me know how you like it!

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About The Author

Lois

Lois is a food enthusiast - if you're reading this blog, you're probably one as well - high five 🙌 She is a health & nutrition researcher and has run studies on bench tops and in real humans (not in a mad way though). She loves sharing health & nutrition facts that can be easily practiced in day-to-day life. It's time to dig in!

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