DIREN KARTAL

Black Bean & Chickpea Stew

prep time

10 mins

Cook Time

15 mins

SERVES

3

Calories

356

PER SERVING

Carbs

41g

PER SERVING

Fat

13g

PER SERVING

Protein

17g

PER SERVING

Ingredients

  • 200g¬†drained chickpeas¬†(1 Can)
  • 300g¬†drained black beans¬†(1 Can)
  • 400g¬†tomatoes blended¬†(1 Can)
  • 200¬†ml¬†water
  • 100g¬†yellow pepper¬†(1 medium pepper)
  • 100g¬†red pepper¬†(1 medium pepper)
  • 100g¬†white onion¬†(1/2 medium onion)
  • 60g¬†spinach¬†(1 large handful)
  • 10g¬†chopped coriander¬†
  • 2¬†cloves¬†garlic, minced or finely chopped
  • 1/2¬†tbsp¬†smoked paprika
  • 1/2¬†tsp¬†ground cumin¬†
  • 1¬†tbsp¬†oil
  • Pinch good quality sea salt¬†
  • 1/4¬†¬†avocado
  • 30g¬†¬†light sour cream

Instructions

STEP 1

In a medium sized pot, fry the onion in the oil with the peppers for 2-3 minutes until softened

STEP 2

Add the garlic, smoked paprika and cumin, cook for 30 seconds mixing constantly

STEP 3

Add the black beans, chickpeas, tomatoes and water, season lightly with salt, mix well and cover with a lid and simmer for 15 minutes

STEP 4

Once you have the desired consistency for the stew, stir though the spinach and chopped coriander and adjust seasoning to taste

STEP 5

Serve with a few dollops of sour cream and avocado

Notes

  • You can eat one straight away or divide between meal prep containers
  • To increase protein, serve with a grilled chicken breast or protein of your choice
  • If you prefer your stew thicker, you can reduce it more, if you prefer a little more liquid, you can add a little extra water
  • This is great served with rice or warm corn tortillas
  • The stew can be made in bigger batches and frozen and used within a month (just don‚Äôt add the avocado or sour cream)