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Rebecca Rose

Nutrition

Aubergine and Chickpea Stew

A hearty plant based stew with warming spices. High in protein and fibre.


I've been experimenting with aubergine curries and stews, sometimes making up the recipe often as I go along. I tend to find these are the ones that turn out the best. I've used lots of herbs and spices Influenced by North African tagines.





Ingredients:

x1 aubergine chopped into small chunks

x1 red pepper chopped into small chunks

1 can chickpeas (BPA free)

1 can chopped tomatoes

x2 handfuls of spinach

x1 shallot diced

x3 cloves of garlic crushed

1 tsp cumin

1 tsp chilli powder

1 tsp ground ginger

1 tsp ground coriander

1tsp mustard seeds

Fresh coriander

Soya yoghurt

Himalayan salt and pepper

Fresh red chilli chopped

Spelt (quick cook. You could also use rice or quinoa)



Method:

  1. Preheat oven oven to 200C.

  2. Start by cooking the spelt according to the instructions. If it's quick cook it should take roughly 30 minutes. Otherwise long cook takes around 1 hour.

  3. Toss the chopped red pepper and aubergine in olive oil or coconut oil and roast for around 25-30 minutes

  4. Meanwhile put a large sauce pan on a low heat. Add 2 tsps of coconut oil. Add the mustard seeds, then when they start to pop, add the chopped shallots and garlic. When they've cooked for around 5 minutes and have started to go translucent, then add the chopped tomatoes and the chickpeas.

  5. When the aubergine and pepper have cooked, add them to the pan along with all the other dried herbs and spices.

  6. Simmer for another 30 minutes approximately

  7. Then add the spinach to wilt at the end.

  8. Serve the stew and the spelt in a bowl

  9. Garnish with soya yoghurt (or coconut), chopped chilli and fresh coriander

Enjoy :)


Chickpeas and spelt are complex carbohydrates. They are the carbohydrates we should be eating more of. These include whole grains, vegetables and legumes. They keep us fuller for longer, and have more fibre and nutritional value. This allows for the absorption of the carbohydrate to be slower into the bloodstream which gives them a lower glycemic index.





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