Smoky Tomato, Pepper & Chickpea Broth Cup

Per serving

Calories

274

Protein

11 g

Carbs

44 g

Fat

6 g

Fibre

12 g

Vitamins and minerals, % of a day’s needs

• Iron27%
• Vitamin D0%
• B120%
• Zinc16%
• Magnesium18%
• Omega-35%
• Folate30%
• Calcium8%
• Potassium21%
• Vitamin C143%
• Riboflavin14%

Worked out from the ingredients. How we work out our numbers

Ingredients

• 150 g Chickpeas, drained
• 400 g Canned tomatoes
• 150 g Bell pepper
• 110 g Onion
• 1 tsp Smoked paprika
• 2 cloves Garlic
• 1 tsp Cumin
• 10 g Fresh parsley
• 1 tsp Olive oil
• 500 ml Water
• 1 tsp Salt

Method

1. 1

   Dice the 110g of onion and the 150g of bell pepper small, crush the 2 cloves of garlic and chop the 10g of fresh parsley.

2. 2

   Cook the onion and pepper in 1 tsp olive oil in a pan over medium heat for 4 minutes, until the onion is soft and the pepper has lost its raw edge.

3. 3

   Stir in the crushed garlic, 1 tsp smoked paprika and 1 tsp cumin and cook over medium-low heat for 1 minute, until the pan smells toasted and the spice darkens slightly.

4. 4

   Add the 400g of canned tomatoes, the 500ml of water, the 150g of drained chickpeas and 1 tsp salt and simmer over medium-low heat for 7 minutes, until the broth has darkened and thinned to drinking consistency.

5. 5

   Take the pan off the heat, stir the chopped fresh parsley through and pour it into two mugs.