Moroccan Chickpea & Vegetable Stew
(Approx 550 kcal per serving)
1 red onion
1 large potato
½ small head cauliflower (you need 200g florets)
2 garlic cloves
400g tin chickpeas
1 tablespoon rapeseed oil
1 teaspoon ground cumin
¼ teaspoon dried red chilli flakes
450ml reduced sodium vegetable stock (from a cube)
400g tin chopped tomatoes
10g fresh coriander
2 tablespoons natural yoghurt
salt (optional) and freshly ground black pepper
Cut the onion in half, then peel and finely chop. Peel and dice the potato. Peel the carrots and cut into thin slices. Cut the cauliflower into small florets – you need 200g in total. Peel and crush the garlic. Drain the chickpeas in a colander in the sink and rinse under cold running water. Finely grate one teaspoon of the lemon rind, then cut the lemon in half and reserve to use later.
Heat a wok or a frying pan with a lid over a medium to high heat. Add the oil and sauté the onion for 2-3 minutes until softened but not coloured. Stir in the garlic with the spices and lemon rind and cook for another minute, stirring. Stir in the potato, carrots and cauliflower and sauté for another 2-3 minutes. Pour in the stock and add the tomatoes, then bring to a simmer. Season lightly with a little salt, if using and pepper to taste.
Reduce the heat and add the chickpeas. Cover with a lid and simmer for 10 minutes until the vegetables are just tender when pierced with a knife and everything is piping hot.
Strip off the leaves from the coriander and finely chop. Cut the lemon in half. Stir most of the coriander into the stew with enough of the lemon juice to taste.
Divide the Moroccan chickpea and vegetable stew between bowls and add a spoonful of yoghurt to each one, then scatter over the rest of the coriander to serve.