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Chickpea & Spinach Stew

Ingredients

3 tbsp Olive oil
1 Onion, finely chopped
5 Garlic cloves, finely chopped
1 Red or green pepper (sweet)
200g Passata
400g Tinned chickpeas, drained
200ml Dry white wine
200g Spinach leaves, any fibrous stems removed
1 Cooking chorizo (optional)
Salt & Black pepper (optional)

Instructions

Heat the oil in medium sized cast iron casserole or clay pot over a medium heat.

Sauté the onions until soft and golden, 2-3 min. Add the garlic and peppers and cook for 2 min, stirring frequently. If you are using chorizo, chop it in bite size pieces and add to the pan, cook for a further 2 min.

Add the passata with a pinch of salt together with the chickpeas. Cover and simmer for 5min.

Add the wine, turn the heat up and let it bubble for 5 minutes, turn the heat down and simmer for 5 more minutes.

Wash, drain and roughly chop the spinach, unless you are using baby spinach which can be left whole. Add the greens to the stew and give it a gentle stir to ensure you don’t break the chickpeas.

Serve with some wholemeal crusty bread, ideally rubbed with a garlic clove and drizzled with plenty of extra virgin olive oil.

Nutrifacts

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The plant PROTEIN in chickpeas has been found by research to reduce the growth of certain cancers and reduce levels of cholesterol as compounds known as sterols prevent it from being absorbed by the body. Chickpeas are a source of SOLUBLE FIBRE that helps prevent constipation and INSOLUBLE FIBRE that feeds the beneficial bacteria in our gut.

Spinach contain high amounts of BETACAROTENE a precursor to vitamin A, important to maintain.   Spinach also contain VITAMIN C, VITAMIN K and FOLIC ACID as well as minerals such as CALCIUM, good night vision and LUTEIN, an antioxidant that research shows may help maintain eye health and protect against certain cancers, mainly prostate.

Red peppers contain VITAMIN C that supports the immune system and β CAROTENE a powerful antioxidant. Our bodies can produce VITAMIN A from β CAROTENE to support vision.

Onions contain FIBRE to help intestinal transit and PREBIOTICS which feed the beneficial bacterial in your gut.

Garlic is high in an important antioxidant, VITAMIN C which also supports the immune system.

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