Directions:
- Deseed the tomatoes and chillies. Chop tomatoes into a rough dice and finely slice the chillies.
- Heat the oil in a large frypan/skillet. Add the chilli, garlic and red onion. Stir over a medium heat for about 5 mintus.
- Add the chopped tomatoes and the wine/stock/water (whichever of your choice). Reduce heat to low. Cover the skillet (if you dont have a lid you can use aluminium foil). Cook for another 8-10 minutes. The mixture should be soft and most of the liquid evaporated.Remove from the heat.
- Lightly stir in the chickpeas (or other white beans) , parsley, lemon juicend lemon zest.Season to taste with freshly ground salt and pepper.
- Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 223.76 Kcal (937 kJ) | ||
| Calories from fat | 59.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.56g | 10% | |
|---|---|---|---|
| Sodium | 220.73mg | 9% | |
| Potassium | 376.23mg | 8% | |
| Total Carbs | 31.04g | 10% | |
| Sugars | 3.94g | 16% | |
| Dietary Fiber | 1.62g | 6% | |
| Protein | 8.44g | 17% | |
| Vitamin C | 48.1mg | 80% | |
| Iron | 1.5mg | 8% | |
| Calcium | 68mg | 7% | |
| Amount Per 100 g | |||
| Calories | 98.94 Kcal (414 kJ) | ||
| Calories from fat | 26.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.9g | 10% | |
|---|---|---|---|
| Sodium | 97.6mg | 9% | |
| Potassium | 166.35mg | 8% | |
| Total Carbs | 13.72g | 10% | |
| Sugars | 1.74g | 16% | |
| Dietary Fiber | 0.72g | 6% | |
| Protein | 3.73g | 17% | |
| Vitamin C | 21.3mg | 80% | |
| Iron | 0.7mg | 8% | |
| Calcium | 30.1mg | 7% | |
* 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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