Directions:
- Heat the oil in a large saucepan over medium heat. Cook the onion, garlic, carrot and celery, stirring, for 5-6 minutes until softened.
- Add the spices and stir for 1-2 minutes until fragrant, then add the tomato paste and stir for 1 minute.
- Add the zucchini, capsicum, chickpeas, kidney beans, tomatoes and 2/3 cup (165mL) water, then bring to the boil.
- Reduce heat to low and simmer for 10-15 minutes or until thickened.
- Season with sea salt and freshly ground black pepper, then scatter with coriander leaves (optional).
- Serve with rice and yoghurt or sour cream.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 234.4 Kcal (981 kJ) | ||
| Calories from fat | 40.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.53g | 7% | |
|---|---|---|---|
| Sodium | 389.68mg | 16% | |
| Potassium | 572.2mg | 12% | |
| Total Carbs | 38.12g | 13% | |
| Sugars | 4.39g | 18% | |
| Dietary Fiber | 7.8g | 31% | |
| Protein | 12.08g | 24% | |
| Vitamin C | 9.7mg | 16% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 3.3mg | 18% | |
| Calcium | 111.6mg | 11% | |
| Amount Per 100 g | |||
| Calories | 95.25 Kcal (399 kJ) | ||
| Calories from fat | 16.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.84g | 7% | |
|---|---|---|---|
| Sodium | 158.35mg | 16% | |
| Potassium | 232.52mg | 12% | |
| Total Carbs | 15.49g | 13% | |
| Sugars | 1.78g | 18% | |
| Dietary Fiber | 3.17g | 31% | |
| Protein | 4.91g | 24% | |
| Vitamin C | 3.9mg | 16% | |
| Iron | 1.3mg | 18% | |
| Calcium | 45.4mg | 11% | |
* 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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