With the evenings getting a bit colder lately there’s nothing more satisfying than a rich, spicy stew. Even better is one that only takes a half hour to make and can be stored in batches and re-heated during the week! So with that objective in mind I created this super-comforting chorizo, butterbean and chickpea stew.
Maybe it’s the fact that I’ve been getting snapchats from my parents all week updating me on their trip to Barcelona (yup they have snapchat – and they’re micro-blogging their trip to Barcelona #that-awkward-moment-when-your-parents-are-cooler-than-you…) but I really wanted in on the whole tapas and sangria scene. Anyways this must have been on my mind when I realised mid-shop that I absolutely needed some chorizo in my life so bought it and then was like what can I do with this bar fry it in oil and eat it with crusty white bread?
I love anything that really only involves chopping and then throwing everything in a saucepan to simmer away so this recipe is no different which makes it really simple! Chorizo is probably one of the fattiest and saltiest meats but there’s no denying that it’s pretty darn tasty and brings such strong flavours to any dish. I used butterbeans and chickpeas to bulk up the dish as they are great sources of protein, good carbohydrates and fibre as well as a whole range of nutrients. A tin of chopped tomatoes forms the base of the stew and a dash of paprika and Herbs de Provence add some hearty flavour.
This dish really is so simple to make! Serve it with some freekeh (like I did), brown rice or even some toasted white loaf to mop up the juices. It’s also great the next day as the spices and herbs have had more time to infuse.
- Olive oil
- 160g chorizo (sliced about 2cm thick and then cut in half)
- 1 chopped onion
- 2 cloves garlic, finely chopped
- 1 heaped teaspoon Herbs de Provence
- 1/2 teaspoon paprika
- 1 tin chopped tomatoes
- 1 tin butterbeans
- 120g chickpeas
- 85g sliced grilled red peppers (from a jar)
- salt and pepper to season
- Fry the chorizo in a little bit of olive oil for about 2 minutes.
- Add the onion and fry for a further 1o minutes on a medium heat (stirring every so often).
- Add the garlic, herbs de Provence and paprika and cook for a further 2 minutes.
- Add the tomato, butter beans, chickpeas and peppers and cook on a low-medium heat for about 15-20 minutes.
- Season with salt and pepper.
- Serve with freekah (I used 50g dry weight cooked according to packet instructions).
On a side note I completed the first module of my M.Sc. in Human Nutrition last week. It focused on energy balance and macro-nutrients so I decided to try and count the macros (i.e. the amount of carbohydrates, protein and fat) of this meal using My Fitness Pal and this is an estimate of what’s in this meal (per portion (it serves 4)):
- 16g carbs
- 13g fats
- 16g protein
- 79mg sodium
- 5g sugar
I had mine with some freekeh (50g dry weight) so here are the values for the stew with freekeh:
- 48g carbs
- 15g fat
- 25g protein
- 79mg sodium
- 6g sugar
As you can see, freekeh is actually a really great source of protein (18g/100g), it’s low in fat and is a good source of carbohydrate so it’s something I’ll be using more of.