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Mediterranean Veggie & Chickpea Stew with Olives & Fetta
Calorie Smart
Veggie
Not Suitable for Coeliacs
Mediterranean Veggie & Chickpea Stew with Olives & Fetta

Lean Protein | Healthier Carbs | Packed with Veggies

Difficulty: 1/3
Mediterranean

When we first tried this bright burst of goodness, we all agreed it had that "hug in a bowl" kind of feeling. There's wholesome chickpeas, pumpkin and capsicum, Plus a sublime basil pesto to make it a nutritionally balanced meal. *This recipe is under 650kcal per serving*

Allergens

Milk

Utensils

Large Pan
Baking Paper
Baking Tray

Tags

Calorie Smart
Naturally GF
Veggie
SEO
Not Suitable for Coeliacs
Balanced
Ingredients
Olive oil

Olive oil

Capsicum

Capsicum

1

Peeled & Chopped Pumpkin

Peeled & Chopped Pumpkin

1 packet

Red onion

Red onion

1

Carrot

Carrot

1

Zucchini

Zucchini

1

Garlic

Garlic

2 clove

Garlic & herb seasoning

Garlic & herb seasoning

1 sachet

Chickpeas

Chickpeas

1 tin

Diced Tomatoes With Garlic & Olive Oil

Diced Tomatoes With Garlic & Olive Oil

1 box

Water

Water

0.75 cup

Milk

Milk

2 tsp

Honey

Honey

1 tsp

Kalamata Olives

Kalamata Olives

1 packet

Baby spinach leaves

Baby spinach leaves

1 bag

Basil pesto

Basil pesto

1 sachet

Fetta Cubes

Fetta Cubes

1 packet

Vegetable stock pot

Vegetable stock pot

1 tub

Preparation
1
1

Preheat the oven to 220°C/200°C fan-forced. Roughly chop the capsicum. Place the capsicum and peeled & chopped pumpkin on a lined oven tray. Drizzle with olive oil and season with salt and pepper. Spread out evenly and roast until tender, 20-25 minutes.

2
2

While the veggies are roasting, finely chop the red onion. Thinly slice the carrot and zucchini into half-moons. Finely chop the garlic.

3
3

Heat a large saucepan over medium-high heat with a drizzle of olive oil. Add the onion, carrot and zucchini and cook, stirring, until softened, 6-8 minutes. Add the garlic and garlic & herb seasoning and cook, stirring, until fragrant, 1-2 minutes.

4
4

Add the chickpeas (including the liquid from the can), diced tomatoes with garlic & olive oil, water, milk, honey and vegetable stock pot. Bring to a boil, then simmer for 5-8 minutes, or until slightly thickened. TIP: The honey and milk will help balance the flavours!

5
5

While the stew is simmering, roughly chop the kalamata olives. Add the roasted pumpkin, capsicum and baby spinach leaves to the stew. Gently stir to combine until the baby spinach has wilted, 1 minute. Season to taste.

6
6

Divide the Mediterranean veggie and chickpea stew between bowls. Top with the basil pesto, olives and crumble over the fetta cheese. TIP: Add less olives if you're not a fan!

Nutrition per serving

2307

kJ

Energy (kJ)

22.1

g

Fat

5.7

g

of which saturates

59.8

g

Carbohydrate

33.9

g

of which sugars

21.9

g

Protein

2461

mg

Sodium

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