Cauliflower and chickpea stew
- Prepare
- less than 30 mins
- Cook
- 10 to 30 mins
- Serve
- Serves 1
This veggie stew is beautifully warming and perfect for cold nights. If you have any stew leftover, it’d be lovely served in a tortilla wrap as a quick lunch.Ìý
This recipe is part of a Budget vegetarian meal plan for one. In October 2023 this recipe was costed at an average of £2.22 when checking prices at four UK supermarkets. This recipe is designed to be made in conjunction with a low-cost store-cupboard.
By Saskia Sidey
Ingredients
- olive oil: 1 tbsp olive oilÌý
- red onion: 1 red onion, thinly sliced
- garlic: 2 garlic cloves, finely chopped or grated
- cumin: 1–2 tsp ground cumin, or to taste
- chilli: ½ tsp chilli flakesÌý
- cauliflower: ½ cauliflower, broken down into floretsÌý
- chopped tomatoes: 200g/7oz tinned chopped tomatoes (see recipe tips)
- chickpeas: 200g/7oz tinned chickpeas (see recipe tips)
- long-grain rice: 50²µ/1¾´Ç³ú long-grain riceÌý
- peas: 80g/2¾oz frozen peas
- lime: ½ lime, juice only
- parsley: small handful fresh flatleaf parsley, finely choppedÌý
- black pepper: salt and ground black pepperÌý
Method
Heat the oil in a saucepan or frying pan. Add the onion and sweat over a low heat for 5 minutes until softening. Add the garlic and spices and cook for 1 minute until fragrant.Ìý
Add the cauliflower, tomatoes, chickpeas and the liquid from the tin and cook on a low simmer for 15 minutes until the cauliflower is tender.Ìý
Meanwhile, rinse the rice and cook according to packet instructions.Ìý
Add the peas to the cauliflower mixture and cook for 2 minutes. Season with the lime juice, salt and pepper. Stir through most of the parsley and serve with the rice.Ìý
Recipe tips
It's much cheaper to buy chopped tomatoes and chickpeas in 400g tins than the smaller tins. Use half in this recipe and transfer the rest to a container or covered dish, refrigerate and eat within 5 days (do not store in the tin). The rest can be used in the Pasta e ceci and Tomato and pea pasta bake recipes.
