Chickpea, Kale & Orzo Stew
This Chickpea, Kale & Orzo stew is a quick and easy midweek family dinner recipe that can be ready in under 30 minutes. It's cooked in just one pan, perfect for when time is tight in the evenings. The chickpeas ensure it's filling, and the addition of kale means you don’t have to cook separate greens, saving even more time.
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.
Nutrition
Calories: 348kcalCarbohydrates: 50.5gProtein: 16.4gFat: 7.1gSaturated Fat: 1gFiber: 13g
Tried this recipe?Let us know how it was!