Tomato, chickpea and vegetable stew

Name: Tomato, chickpea and vegetable stew
Total time: 30 min
Yield: 4
Ingredients: 1 tbsp olive oil; 1 onion (chopped); 2 cloves garlic (chopped); 2 × 400g tin chickpeas (drained); 2 × 400g tin chopped tomatoes; 400 g frozen mixed vegetables; 300 ml vegetable stock (from 1 stock cube); salt and black pepper (to taste)

A generous one-pan stew that makes four portions from mostly tins and frozen veg. Cook a batch on a good day and freeze some for later.

Photo coming soon

Serves: 4Time: 30 min Freezes well

Plant-basedOne panFreezer-friendlyProtein-containing

Ingredients

4 servings

1 tbsp olive oil
1 onion (chopped)
2 cloves garlic (chopped)
2 × 400g tin chickpeas (drained)
2 × 400g tin chopped tomatoes
400 g frozen mixed vegetables
300 ml vegetable stock (from 1 stock cube)
salt and black pepper (to taste)

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Method

1Warm the oil in a large pan and cook the onion gently for about 5 minutes until soft.
2Add the garlic and cook for another minute.
3Tip in the chickpeas, chopped tomatoes, frozen vegetables and stock, then stir to combine.
4Bring to a simmer and cook for 15 to 20 minutes, stirring now and then, until thickened.
5Season to taste and serve, with bread or rice on the side if you like.

Freezing: cool fully, then freeze in portions for up to 3 months. Defrost and reheat until piping hot.

Any tinned beans work in place of the chickpeas.

Thyroid-aware, not thyroid-curing. These recipes are general ideas, not a treatment or a diet plan, and nothing here constitutes medical or dietary advice. If you have specific dietary needs, speak to your clinician or a registered dietitian.