Aldi IE Specialbuys Thur 14 Jan / Sun 17 Jan

Tasty, heal thy, easy. Cutting down on meat? This low-cost, low-calorie easy veggie stew from chef Trisha Lewis is packed with protein, vitamins, minerals and fibre and can be eaten so many ways.

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CUT OUT AND KEEP ME

Moroccan Chickpea & Vegetable Stew You will need • 1 Red Onion • 200g Potatoes • 200g Carrots • ½ Cauliflower (you need 200g of florets) • 2 Garlic Cloves • 400g tin Chickpeas • 1 Lemon • 1 tbsp Rapeseed Oil • 1 tsp Ground Cumin • ¼ tsp Dried Red Chilli Flakes • 600ml vegetable stock • 200g tin Chopped Tomatoes • 10g Fresh Coriander • Sea Salt and Freshly Ground Black Pepper SERVES 2 PEOPLE

PREP 15 MINS

COOK 20 MINS

Batch cook and keep some in the freezer

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Always rinse tinned chickpeas to make them easier to digest and tastier and cut your vegetable into a nice small dice so they all cook evenly at the same time. Personally, I’ll always leave the skin on potato in stews – it has more flavour, and you don’t lose nutrients by throwing away the skin! Serve this stew with rice and crème fraîche, or why not pop it into a wrap with lovely lettuce and red onion and either eat cold or toast on the grill? I always try to think of two other ways to have any dish to make it more sustainable for me.

Method Cut the onion in half, then peel and finely chop. Peel and dice the potatoes. Peel the carrots and cut into thin slices. Cut the cauliflower into small florets. Peel and crush the garlic. Drain the chickpeas in a colander in the sink and rinse under cold running water. Finely grate one teaspoon of the lemon rind, then cut the lemon in half and reserve for later. Heat a wok or a frying pan with a lid over a medium to high heat. Add the oil and sauté the onion for 2-3 minutes until softened but not coloured. Stir in the garlic with the spices and lemon rind and cook for another minute, stirring. Stir in the potatoes, carrots and cauliflower and sauté for another 2-3 minutes. Pour in the stock and add the tomatoes, then bring to a simmer. Season lightly with a little salt and pepper to taste. Reduce the heat and add the chickpeas. Cover with a lid and simmer for 10 minutes until the vegetables are just tender when pierced with a knife. Strip off the leaves from the coriander and finely chop. Stir in the coriander with enough of the lemon juice to taste. Divide between bowls and serve immediately. See Trisha making this recipe on her Instagram account @trishas.transformation posted on her IG story on 7 January.

Photograph by Marc O’Sullivan

Tri sha Lewi s

€3.98 per litre Rapeseed Oil €1.99 500ml

Chickpeas are great value, packed with goodness and keep their texture and shape even when reheated

72.5c per kg drained Chickpeas 29 c 400g (240g drained)

87.5c per kg Chopped Tomatoes 35 c 400g

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