Chickpea Stew

Ingredients

serves 4
1 brown onion 
2 tablespoons sunflower oil (or oil of your choice)
2 garlic cloves, crushed
1 red capsicum
400g can crushed tomatoes 
400g can chickpeas, drained  
1/2 cup water
Pinch sugar (optional)
pinch of dried chili (more if prefered) 

To serve
4 eggs, soft boiled, poached or fried 
2 cups spinach 
goats cheese 

Method

  1. Dice onion and capsicum 
  2. Heat oil in wok or non-stick fry-pan
  3. Fry the onion over a medium heat for five minutes 
  4. Add  garlic and capsicum and fry for 5 minutes 
  5. Add tomatoes, water, chili and sugar and simmer for 5 minutes 
  6. Add chickpeas and cook for another 5 minutes 
  7. Serve with baby spinach leaves, an egg and some sprinkled goats cheese 

Other Ideas

You can add chicken, beef or tofu to this recipe - simply add the ingredient at the same time as the carrot and adjust the cooking time depending on the protein you choose.  

Golden Rules

  1. Be Clean
  2. Be Careful
  3. Be Polite
  4. Be Brave
  5. Be Colourful
Remember the Golden Rules when cooking and eating!

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