Spanish Stew with Olives and Chickpeas (GF)
PLEASE MAKE SURE YOU WASH THE FRESH FRUIT, VEGETABLES AND HERBS BEFORE YOU START.
 |
COOKING TIME |
| 30 Mins |
DIFFICULTY
| INGREDIENTS | 2p | 4p |
| Onion | 1 | 2 |
| Capsicum | 1 | 2 |
| Garlic | 1-2 | 2-3 |
| Diced tomatoes | 400 gr | 800 gr |
| Chickpeas | 400 gr | 800 gr |
| Black olives | 100 gr | 200 gr |
| Herb mix ( smoked paprika, thyme) | 1 tbsp | 2 tbsp |
| Pine nuts | 25 gr | 50 gr |
| Parsley | 3 stalks | 6 stalks |
| *Oil (olive, sunflower) | 2 tbsp | 4 tbsp |
* PRODUCTS ARE PANTRY ITEMS AND ARE NOT INCLUDED IN THE BOX NEITHER ARE SALT AND PEPPER
Nutrition per 100 gr (Average serve is 400gr) |
|
| Energy | 473Kj |
| Protein | 3.4g |
| Fat, Total | 7.3g |
| – Saturated | 0.7g |
| Carbohydrates | 6.4g |
| – Sugars | 2.5g |
| Sodium | 280mg |
| Allergens | tree nuts (pine nuts) |
TOOLS: Fry pan, big saucepan, wooden spoon/spatula
METHOD
1
PREP
Dice onion & finely chop garlic ● deseed the capsicum and slice into matchsticks
2
COOK
Place saucepan on medium heat with 1 tbsp of oil ● add onion and capsicum and cook for 3-4 minutes until translucent ● add the garlic and herb mix and cook for a further 1 minute
3
COOK & TOAST
Pour in the diced tomatoes & drained chickpeas ● lower heat and simmer for 15 minutes stirring occasionally ● heat 1 tbsp oil in small fry pan on medium heat ● toast pine nuts until golden ● drain on paper towel
4
PREP & MIX
Slice the olives lengthways in halves ● roughly chop the parsley ● stir the olives through the stew and cook for a further 2 minutes
5
SERVE
Taste the stew and add a good pinch of salt & pepper ● serve stew into a bowl and sprinkle pine nuts and parsley over the top
Attention customers with food allergies. Our products may contain traces of allergens, such as wheat, soybeans, tree nuts, peanuts, or wheat.