Table of Contents
Recipe for healthy chickpea stew with tomatoes
Chickpeas have the perfect nutritional values for losing weight and building muscle: They consist of 20 percent protein and are therefore a natural protein bomb. They also contain 17 grams of fiber per 100 grams of chickpeas, making them full for a long time. Especially on colder days, this delicious and low-calorie stew strengthens and warms you from the inside.
45 minutes
10 mins
35 minutes
light
Vegetarian
Soups & Stews
€ € € €
ingredients
for 4 servings
- 200 grams of carrots
- 200 grams of potatoes
- 1 red onion
- 1 clove of garlic
- ½ bunch of chives
- 1 can chickpeas (240 g drained weight)
- 1 tbsp olive oil
- 400g of tomato passata
- 400 ml vegetable broth
- 2 teaspoons dried basil
- Salt, pepper from the mill
- 8 THE Naturjoghurt (1.5%)
preparation
- Peel and dice the carrot and potatoes. Peel and finely dice the onion. Peel and press the garlic. Rinse the chives, shake dry and cut into small rolls. Drain the chickpeas through a sieve, rinse and drain.
- Heat the oil in a pot. Place the carrot, potato, onion and garlic in the saucepan and sauté over a medium heat for approx. 5 minutes, stirring occasionally. Add the chickpeas, tomato passata, vegetable stock, basil, 1 teaspoon salt and 2 pinches of pepper and simmer, covered, over low heat for 30 minutes.
- Serve each stew with 2 tablespoons of yoghurt and sprinkle with chives.
Recipe Tips
For a vegan version, it is advisable to replace the yoghurt with soy yoghurt or lupine yoghurt.
Energy and nutritional information for the recipe
| pro Portion | |
|---|---|
| energy | 895 kJ 214 kcal |
| fat | 6.0 g |
| carbohydrates | 31.0 g |
| protein | 8.0 g |
