Express Chickpeas

Ingredients

• 2 botes Cooked chickpeas (Drained; the can size is not specified.)
• 0.5 Onion
• 1 trozo Red bell pepper (The size of the piece is not specified.)
• 1 trozo Green bell pepper (The size of the piece is not specified.)
• 1 trozo Zucchini (The size of the piece is not specified.)
• 1 diente Garlic (The audio indicates that it may be frozen.)
• 1.5 tbsp Tomato sauce (The recipe indicates 1–2 tablespoons; the midpoint is used for the nutritional calculation.)
• 1 Carrot (Peeled and cut.)
• 1.5 Potato (The recipe indicates 1–2 potatoes; peeled and cut. Pre-cooked potato may be used.)
• 1.5 cup Vegetable broth (The recipe indicates 1–2 cups; it may be replaced with water. The nutritional value is approximate.)
• 1 puñado Textured soy or pea protein (Choose textured soy or pea protein; tofu or seitan are also mentioned as alternatives. The weight of the handful is not specified.)
• Cumin (To taste; quantity not specified.)
• Paprika (To taste; quantity not specified.)
• Salt (To taste; quantity not specified.)
• Olive oil (For cooking; quantity not specified.)

Steps

1. 1

   Cut the onion, bell peppers, zucchini, and garlic into pieces. There is no need to chop them very finely, as they will be blended later.

2. 2

   Heat olive oil in a pot. Add the chopped vegetables and garlic, stir in a little tomato sauce, and cook for about 10 minutes.

3. 3

   While the vegetables are cooking, peel and cut the carrot and potato. Steam them in the microwave at maximum power for about 7 minutes. Alternatively, you can boil them after cutting them so they cook more quickly; you can also use pre-cooked potato.

4. 4

   Blend the cooked vegetables together with the vegetable broth (or water if you do not have broth).

5. 5

   Add the drained cooked chickpeas, potato, and carrot. Stir to combine.

6. 6

   Add a handful of textured soy or pea protein—or, as mentioned alternatives, tofu or seitan—and season with cumin, paprika, and salt.

7. 7

   Cook everything for 5 more minutes, then serve.

Notes

The author indicates that it is suitable for a lunch container and can be stored in the refrigerator for several days. The audio says that the dish can be ready in 15 minutes; the total time indicated here also includes the approximately 7 minutes of cooking time for the carrot and potato. The quantities of the bell pepper and zucchini pieces, the handful of textured protein, and the oil are not specified.

Nutrition per serving

• main course
• vegan
• plant-based
• dairy-free
• gluten-free
• quick
• stew
• lunchbox-friendly