One Can of Chickpeas, Two Recipes: Nancy Birtwhistle's Budget-Friendly Midweek Meal
This colorful and satisfying soup is ideal for those who want to reduce their meat intake and also ticks the gluten-free and dairy-free boxes. It can be cooked on the hob, or in the oven, slow cooker or pressure cooker. Save the liquid from the can of chickpeas and whip it into a deliciously light chocolate mousse for later.
Heavy soupSave all vegetable peelings and trimmings and use them to make the flavorful broth.
Prep 15 mins Soak 12 hrs Cook 1 ½ hrs+ (depending on cooking method) Serves 4-6
1-2 tbsp vegetable oil 2 onions, peeled and chopped small 2-3 garlic cloves, peeled and chopped 1 stalk of celery, chopped 1 tbsp mixed dried herbs or 2 tbsp fresh herbs choppedSalt and black pepper800g mixed vegetables (e.g. carrots, sweet potatoes, leeks, potatoes), all diced 2cm ½ tsp chilli powder, or 1 tsp hot sauce or 1 fresh chilli medium (green or red), finely chopped 100g lentils, dried beans and/or legumes (Puy lentils, coral lentils, green lentils, yellow split peas, green split peas), soaked in 300ml cold water for 12 hours, then drained 1 can of 400 g chickpeas, drained and liquid reserved for the chocolate mousse below 1 can of 400 g of crushed tomatoes or passata 800 ml of vegetable stock (see method) 185 g of frozen peas
First, stock up. Place all vegetable peelings and trimmings, including onion skins, parsley stems and garlic skins, in a large microwave-safe bowl, pour in 800ml boiling water, cover, chill microwave for 10 minutes on high power, then set aside.< /p>
In a large saucepan, pressure cooker, or ovenproof casserole dish, heat the oil, then brown the onion and garlic over low heat for five to 10 minutes, until beginning to soften. Stir in the celery and herbs, a good pinch of salt and pepper, and cook for a few minutes to soften. Add all the diced mixed vegetables, increase the heat and fry, stirring regularly, until they begin to set and color around the edges.
Add the chilli and the drained lentils and chickpeas, then stir in the tomatoes and broth. To bake, cover with a tight-fitting lid and bake at 220C (200C fan)/475F/Gas 9 for about an hour, or until vegetables are tender and beans have absorbed a little. much of the liquid and thickened the soup. . If using a slow cooker, cook for five to six hours, until the vegetables are tender and the soup has thickened; for a pressure cooker, cook over high heat for 20 minutes; on the hob, bring to a boil, lower the heat, cover and cook for 40-50 minutes, until the vegetables are tender.
Taste and rectify the seasoning, if needed, toss the peas until cooked and serve in warmed bowls.
Chocolate mousse
This colorful and satisfying soup is ideal for those who want to reduce their meat intake and also ticks the gluten-free and dairy-free boxes. It can be cooked on the hob, or in the oven, slow cooker or pressure cooker. Save the liquid from the can of chickpeas and whip it into a deliciously light chocolate mousse for later.
Heavy soupSave all vegetable peelings and trimmings and use them to make the flavorful broth.
Prep 15 mins Soak 12 hrs Cook 1 ½ hrs+ (depending on cooking method) Serves 4-6
1-2 tbsp vegetable oil 2 onions, peeled and chopped small 2-3 garlic cloves, peeled and chopped 1 stalk of celery, chopped 1 tbsp mixed dried herbs or 2 tbsp fresh herbs choppedSalt and black pepper800g mixed vegetables (e.g. carrots, sweet potatoes, leeks, potatoes), all diced 2cm ½ tsp chilli powder, or 1 tsp hot sauce or 1 fresh chilli medium (green or red), finely chopped 100g lentils, dried beans and/or legumes (Puy lentils, coral lentils, green lentils, yellow split peas, green split peas), soaked in 300ml cold water for 12 hours, then drained 1 can of 400 g chickpeas, drained and liquid reserved for the chocolate mousse below 1 can of 400 g of crushed tomatoes or passata 800 ml of vegetable stock (see method) 185 g of frozen peas
First, stock up. Place all vegetable peelings and trimmings, including onion skins, parsley stems and garlic skins, in a large microwave-safe bowl, pour in 800ml boiling water, cover, chill microwave for 10 minutes on high power, then set aside.< /p>
In a large saucepan, pressure cooker, or ovenproof casserole dish, heat the oil, then brown the onion and garlic over low heat for five to 10 minutes, until beginning to soften. Stir in the celery and herbs, a good pinch of salt and pepper, and cook for a few minutes to soften. Add all the diced mixed vegetables, increase the heat and fry, stirring regularly, until they begin to set and color around the edges.
Add the chilli and the drained lentils and chickpeas, then stir in the tomatoes and broth. To bake, cover with a tight-fitting lid and bake at 220C (200C fan)/475F/Gas 9 for about an hour, or until vegetables are tender and beans have absorbed a little. much of the liquid and thickened the soup. . If using a slow cooker, cook for five to six hours, until the vegetables are tender and the soup has thickened; for a pressure cooker, cook over high heat for 20 minutes; on the hob, bring to a boil, lower the heat, cover and cook for 40-50 minutes, until the vegetables are tender.
Taste and rectify the seasoning, if needed, toss the peas until cooked and serve in warmed bowls.
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