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Chickpea & pepper stew with veal meatballs
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2 tbsp olive oil
¼ x 20g pack rosemary, leaves only
1 large onion, chopped
4 cloves garlic, chopped
2 x sweet peppers, deseeded and cut into chunks
400g can chickpeas, not drained
400g can plum tomatoes
50g pitted green olives, roughly chopped
200g giant wholewheat couscous
300g pack veal meatballs
25g pack flat leaf parsley, leaves only, chopped
¼-½ tbsp lemon juice
1. Heat 1 tbsp olive oil in a large lidded pan. Add the rosemary, onion and 3/4 of the garlic, season with a little salt then fry gently, with the lid on, for 10-15 minutes, until tender. Turn up the heat and add the peppers, stirring often.
2. Pour in the chickpeas and their liquid, 250ml boiling water, the tomatoes and olives. Cover, bring to a boil then simmer with the lid ajar for 20 minutes. Stir in the couscous, meatballs and an additional 400ml boiling water, cover the pan and continue to cook gently for 15-20 minutes until the couscous is tender and the meatballs cooked through with no pink meat and the juices run clear.
3. Meanwhile, in a pestle and mortar bash together the remaining oil, garlic and parsley with a little sea salt and enough lemon juice to make
a paste. Spoon the stew into bowls, topping with some parsley paste.
Cook’s tip This recipe is also high in protein which is important for healthy muscles and bones. Veal is rich in the essential vitamins: niacin, vitamins B6 and B12 which all help to prevent feelings of tiredness and fatigue.
Typical values per serving:
2 of your 5 a day/high in fibre