Directions:
- Heat half the oil in a large casserole pan (I use a Dutch oven) over medium heat. Brown meat (if using) in batches and remove from pan.
- Heat remaining oil in same pan. Add onion, capsicum and garlic and cook until onion has softened, stirring often.
- Add spices and cook while stirring for 1 minute or until fragrant.
- Add tomato paste and cook, stirring, for 2 minutes (you may need to lower the heat to prevent burning. Don't worry if it sticks to the pan though).
- Add potato, carrot and zucchini and cook for about 5 minutes.
- Add browned meat back into pan along with chickpeas, tomatoes and water. Bring to the boil and then reduce heat and simmer for 1 hour (uncovered).
- Remove from heat. Stir through herbs and season with salt & pepper to taste.
- Serve with couscous and lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 572.93 Kcal (2399 kJ) | ||
| Calories from fat | 385.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 42.87g | 66% | |
|---|---|---|---|
| Cholesterol | 87.5mg | 29% | |
| Sodium | 308.42mg | 13% | |
| Potassium | 718.44mg | 15% | |
| Total Carbs | 31.8g | 11% | |
| Sugars | 5.7g | 23% | |
| Dietary Fiber | 4.43g | 18% | |
| Protein | 15.87g | 32% | |
| Vitamin C | 24.2mg | 40% | |
| Vitamin A | 0.9mg | 29% | |
| Iron | 61.8mg | 343% | |
| Calcium | 129.9mg | 13% | |
| Amount Per 100 g | |||
| Calories | 134.57 Kcal (563 kJ) | ||
| Calories from fat | 90.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.07g | 66% | |
|---|---|---|---|
| Cholesterol | 20.55mg | 29% | |
| Sodium | 72.44mg | 13% | |
| Potassium | 168.75mg | 15% | |
| Total Carbs | 7.47g | 11% | |
| Sugars | 1.34g | 23% | |
| Dietary Fiber | 1.04g | 18% | |
| Protein | 3.73g | 32% | |
| Vitamin C | 5.7mg | 40% | |
| Vitamin A | 0.2mg | 29% | |
| Iron | 14.5mg | 343% | |
| Calcium | 30.5mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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