West African Chickpea & Peanut Stew with Rice
Lunch · West African · Ready in 23 min · Serves 2
Chickpeas simmered in a tomato-peanut sauce with spinach, spooned over rice. A groundnut-stew-inspired bowl that turns a spoon of peanut butter into a rich, protein-packed dinner.
Per serving
- Calories
- 631
- Protein
- 23 g
- Carbs
- 92 g
- Fat
- 19 g
- Fibre
- 14 g
Vitamins and minerals, % of a day’s needs
- Iron31%
- Vitamin D0%
- B120%
- Zinc29%
- Magnesium31%
- Omega-311%
- Folate28%
- Calcium13%
- Potassium20%
- Vitamin C20%
- Riboflavin11%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 280 g Chickpeas, drained
- 300 g Cooked rice
- 150 g Canned tomatoes
- 30 g Peanut butter
- 100 g Onion, finely chopped
- 60 g Spinach
- 1 tsp Ground cumin
- 1 tsp Smoked paprika
- 1 tbsp Olive oil
- 0.5 tsp Salt
Method
- 1
Warm 1 tbsp olive oil in a pan over medium heat and cook the 100g finely chopped onion for 4 minutes until softened, then stir in 1 tsp ground cumin and 1 tsp smoked paprika and fry for 1 minute until fragrant.
- 2
Add the 150g canned tomatoes, 30g peanut butter, 0.5 tsp salt and 150ml water and stir over medium-low heat for 2 minutes until the peanut butter melts into a smooth sauce.
- 3
Add the 280g drained chickpeas and simmer over medium-low heat for 5 minutes until the sauce thickens and coats the beans, then fold in the 60g spinach until wilted.
- 4
Divide the 300g cooked rice between two bowls and spoon the stew over the top.
