Chickpea and bean casserole

A vegetarian casserole that satisfies the tastebuds

3 ratings

25 minutes
Serves 2
4.5 of 5 a day

Nutrition: Per serving

Kcal271
Fat2.9g
Salt0.3g
Sugar12.3g

Recipe by: World Cancer Research Fund | cancer and nutrition experts

This recipe shows that casseroles don’t always need to be full of meat – or take ages to cook! This delicious veggie supper is rich in fibre and protein, packing in 4.5 portions of your 5 A DAY. Double the quantities to feed a family of 4.

Ingredients

160g new potatoes
½ tablespoon olive oil
1 small onion, chopped
1 clove garlic, crushed
1 teaspoon paprika
1 x 400g can chopped tomatoes
½ teaspoon dried mixed herbs
1 large carrot, peeled and chopped into thin batons
Half a 400g can chickpeas, rinsed and drained
Half a 400g can cannellini beans, rinsed and drained
Freshly ground black pepper
Parsley, chopped, to garnish

Method

Place the potatoes in a small saucepan, cover with cold water, bring to the boil and simmer for 5 minutes.
Meanwhile, in a medium saucepan, measure out the olive oil and put on a medium heat. Add the chopped onion and cook, stirring, until transparent.
Add the garlic and paprika and cook for 1 minute, stirring.
Add the chopped tomatoes, mixed herbs and baby potatoes and stir. Add half a can of water if required, and bring to simmering point. Cover and simmer for 10 minutes.
Add the carrots, chickpeas, beans and some black pepper. Bring back to simmering point and simmer with the lid off for a further 8 minutes, until the carrots and potatoes are just tender and the sauce has thickened slightly, stirring occasionally.
Taste the sauce and season with extra black pepper if necessary. Serve on warmed plates, ensuring the potatoes are evenly divided between each portion, and garnish.

Top tip: change the type of bean depending on which varieties are available locally. Experiment and find your favourite!