It can sometimes be hard to come up with ideas for dinner for the family. Especially ones that are quick, nutritious and have minimal washing-up. This chickpea, kale & orzo stew ticks all of those boxes.
It’s an easy one for the children to make as there is minimal chopping, just 4 easy steps and no complicated ingredients.
Perfect for weeknight dinners, it will become a family favourite.
Nutritional highlights
✔ Protein & fibre-rich: chickpeas provide plant-based protein and fibre.
✔ Antioxidant-packed: kale, tomatoes and roasted peppers deliver vitamins A, C and protective plant compounds like lycopene.
✔ Healthy fats: from olive oil.
✔ Iron & folate boost: from leafy greens and chickpeas.
What ingredients are needed to make a chickpea kale & orzo stew:
- Olive oil
- Red onion
- Garlic
- Red chilli
- Smoked paprika
- Dried oregano
- Tomatoes
- Balsamic vinegar
- Brown sugar
- Passata
- Chickpeas
- Roasted red peppers
- Orzo
- Vegetable stock
- Kale
- Parsley
If you are really hungry or want the stew to go a bit further then serve with chunks of crusty bread or some garlic bread. If you have time, then a large green salad goes well with it too. However, it works very well as a standalone dish.
If I have time I put some cherries tomatoes in the oven with a little oil whilst the stew is cooking for about 20 minutes and top them with this, but this is entirely optional.
Try it for yourself and let me know what you think in the comments below.
Storage & shelf life
The stew stores well in the fridge for leftovers, just make sure you cover it so it doesn’t dry out.
It will keep in the fridge for up to 3 days.
It can be frozen too, however the orzo can be a little soft when reheating.
Recipe Tips
- If you prefer you can replace the orzo with rice. You may need a little more water. It will also take a little longer to cook.
- I only add ½ cup of orzo to this dish and have more chickpeas. If you want to add extra orzo, make sure you add extra stock too.
- I like to add roasted peppers into this stew as they add a really lovely sweetness. I generally use ready roasted, jarred peppers if I’m in a hurry, but you can also roast your own if you have time. Simply brush with a little oil and bake until soft.
- If you are preparing for children, then you can leave the chilli out or reduce the amount you use. Obviously, if you would like more spice then feel free to add more.
If you liked this chickpea, kale & orzo recipe, why not try:
Chickpea, Kale & Orzo Stew
Ingredients
- 1 tbsp olive oil
- 1 large red onion
- 2 garlic cloves
- ½ red chilli
- 2 medium tomatoes
- 1½ tsp smoked paprika
- 1 tsp dried oregano
- 1 tsp sea salt
- 1 tbsp balsamic vinegar
- 1 tsp brown sugar
- 700 ml passata (3 cups)
- 2x 400g chickpeas, drained and rinsed (2x 14oz)
- 3 roasted red peppers (from a jar if easier)
- 100 g orzo (½ cup)
- 250 ml vegetable stock (1 cup)
- Salt & pepper
- Large handful of kale
- 15 g chopped parsley
- Cherry tomatoes and vegan parmesan to serve optional
Instructions
- Chop the onion, garlic and chilli. Heat the oil in a large frying pan and add the onion, garlic and chilli and fry gently for 5 mins until soft.
- Chop the chopped tomatoes and add those to the pan with the sea salt, vinegar, brown sugar, paprika and oregano. Fry for another 2-3 minutes.
- Add the passata, stock, orzo, peppers. Finally, drain the chickpeas and add those too. Simmer for about 15 mins, stirring occasionally, until the orzo is cooked.
- Stir through the chopped kale and parsley and wilt for the last minute or two. Season to taste.
Notes
- I topped mine with some extra roasted cherry tomatoes.
- If you want it gluten-free you can replace the orzo with rice. You may need a little more water. It will also take a little longer to cook.
- If you are preparing for children, then you can leave the chilli out or reduce the amount you use. Obviously, if you would like more spice then feel free to add more.
Hi Helen
Just made this for tomorrow night so yet to taste it.
Could this be frozen?
Hi Kim, yes it can.
Hi Helen,
Just a follow up on my last comment, this was amazingly delicious and very easy to make, even the meat-eating husband enjoyed it after increasing the kale to about 4 large handfuls. Probably wont be much leftover to freeze anyway
After a week of meat free meals. which included your Lime & pistachio giant cous cous salad for lunches, used some of the left over kale into the salad, YUM.
Amazing! Glad you liked it. And thanks for taking the time to let me know.