A rich, vegetarian dish, super-easy to make.
Serves 2
2 tbsp olive oil
1 medium onion, diced
1 tsp ground cumin
1/2 tsp dried oregano
1 carrot, diced
1 red bell pepper, seeded and diced
2 celery stalks, diced
4 oz mushrooms, chopped
1 garlic clove, diced or crushed
1 green chile, seeded and diced (more if you like it hot), or 1 tsp chili paste or red pepper flakes)
1 (14-oz) can chopped tomatoes
1/2 tbsp balsamic vinegar
1 (14-oz) can chickpeas
7 oz canned black beans or kidney beans
Handful of cilantro leaves, chopped
Heat the oil in a large saucepan and gently cook the onion for 5 minutes. Add the cumin and oregano, then the carrot, bell pepper, celery, and mushrooms, and cook for another 10 minutes. Stir in the garlic, chile, tomatoes, vinegar, chickpeas, and beans, and simmer vigorously until the sauce has begun to reduce, about 10 minutes. Season to taste and serve with a scattering of cilantro and a spoonful of raita.
Tips: this recipe works well with other types of beans. You could also include diced eggplant or zucchini. It’s very flexible.
• CALORIES 270
• PROTEIN 13G
• FAT 9G
• FIBER 10G
• CARBS 36G