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Chickpea, coconut & broccoli stew

Chickpea, coconut & broccoli stew in a blue casserole dish

Chickpea, coconut & broccoli stew

Name: Chickpea, coconut & broccoli stew
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 0
Ingredients: 300g brown basmati or easy-cook rice; 2 tsp rapeseed oil; 20g piece of ginger peeled and finely chopped; 3 garlic cloves chopped; 2 tsp ground turmeric; 1 tsp cumin seeds; 200ml vegetable stock made with 2 tsp bouillon powder; 2 x 400g cans chickpeas drained and liquid reserved; 1 red chilli deseeded and sliced; 320g broccoli cut into bite-sized florets; 200g green beans trimmed and halved; 150g coconut yogurt; 15g coriander chopped

Sara Buenfeld

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Serves 4

Easy

Prep: 15 mins

Cook: 20 mins

A star rating of 4.6 out of 5.10 ratingsRate

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Serve this light yet comforting stew for a low-fat plant-based dinner. Chickpeas and green veg are cooked in a fragrant sauce made with coconut and ginger

Freezable

Dairy-free

Egg-free

Healthy

High-fibre

Low sugar

Nut-free

Vegan

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Alternatives

Complete the dish

Chickpeas and broccoli are a powerhouse pairing – both brilliant sources of plant fibre. Make the most of them in this stew, and discover why eating more beans and pulses is worth it.

Ingredients

Nutrition

Units:

MetricUS

300g brown basmati

or easy-cook rice
2 tsp rapeseed oil
20g piece of ginger

peeled and finely chopped
3 garlic cloves

chopped
2 tsp ground turmeric
1 tsp cumin seeds
200ml vegetable stock

made with 2 tsp bouillon powder
2 x 400g cans chickpeas

drained and liquid reserved
1 red chilli

deseeded and sliced
320g broccoli

cut into bite-sized florets
200g green beans

trimmed and halved
150g coconut yogurt
15g coriander

chopped

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Nutrition: per serving

kcal566
fat12g

low
saturates4g
carbs87g
sugars6g

low
fibre15g

high
protein21g
salt0.65g

Method

step 1

Cook the rice following pack instructions, about 25 mins. Meanwhile, heat the oil in a large frying pan over a medium heat and fry the ginger and garlic for a couple of minutes until fragrant. Add the spices and stir briefly, then pour in the stock and a quarter of the chickpeas, along with all the reserved liquid from the cans. Cover and cook for 5 mins, then blitz using a hand blender until smooth.
step 2

Stir in the chilli, remaining chickpeas, the broccoli and green beans, then cover and cook over a low heat for 7-8 mins until the veg is just tender. Stir in the yogurt and coriander. Serve half straightaway with half the rice, then cool the leftovers completely and keep chilled for another day. Will keep chilled for up to three days. Reheat with the rice in heatproof bowls in the microwave until piping hot.

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A star rating of 4.6 out of 5.10 ratings

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