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Mediterranean Chickpea & Veggie Stew
Calorie Smart
Veggie
Mediterranean Chickpea & Veggie Stew

with Parmesan & Garlic Panini

15 min
Difficulty: 1/3
Mediterranean

If you're planning to stay in with a cosy homecooked dinner, then this stew fits the criteria. Tomato and chickpeas come together in a snap to create the base for the roast veggies to soak in. Dig in and enjoy the comfort of an easy to make and tasty dinner. *This recipe is under 650kcal per serving.*

Allergens

Gluten(Wheat)
Milk
Soy

Utensils

Baking Paper
Large Pan
Baking Tray

Tags

Calorie Smart
Quick Prep
Veggie
Feel-likeachampion
Winter-delights
Couch-meals
Ingredients
Olive oil

Olive oil

Carrot

Carrot

1

Courgette

Courgette

1

Leek

Leek

1

Garlic

Garlic

3 clove

Chickpeas

Chickpeas

0.5 tin

Nan's Special Seasoning

Nan's Special Seasoning

1 sachet

Tomato paste

Tomato paste

1 packet

Vegetable stock powder

Vegetable stock powder

1 sachet

Brown sugar

Brown sugar

1 tsp

Water

Water

1.5 cup

Butter

Butter

40 g

Wholemeal Panini

Wholemeal Panini

1

Baby Leaves

Baby Leaves

1 packet

Grated Parmesan Cheese

Grated Parmesan Cheese

1 packet

Preparation
1
1

• Preheat oven to 240°C/220°C fan-forced. Cut carrot and courgette into bite-sized chunks. Thickly slice leek. • Place veggies on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. • Spread out evenly. Roast until tender, 20-25 minutes.

2
2

• Meanwhile, finely chop garlic. Drain and rinse chickpeas (see ingredients). • In a large saucepan, heat a drizzle of olive oil over medium-high heat. Cook Nan's special seasoning, chickpeas and half the garlic until fragrant, 1-2 minutes. • Add tomato paste, vegetable stock powder, the brown sugar, water and half the butter, then bring to the boil. Reduce heat to medium and simmer for 4-5 minutes.

3
3

• Meanwhile, slice wholemeal panini in half lengthways. • In a small bowl, place the remaining butter and remaining garlic. Microwave in 10 second bursts or until melted. Season with salt. • Brush garlic butter over the cut sides of the panini. • Place panini directly on a wire oven rack and bake until heated through, 5 minutes.

4
4

• Remove saucepan from heat, add roast veggies and baby leaves and stir until wilted. Season to taste. • Divide Mediterranean chickpea and veggie stew between bowls. Sprinkle over grated Parmesan cheese. • Serve with garlic panini. Enjoy!

Nutrition per serving

1954

kJ

Energy (kJ)

467

kcal

Calories

27.1

g

Fat

14.7

g

of which saturates

38.8

g

Carbohydrate

14.4

g

of which sugars

9.3

g

Dietary Fibre

13.3

g

Protein

997

mg

Sodium

with Parmesan & Garlic Panini

1/3
Veggie
Easy Prep
Climate Superstar
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