One-Pot Kumara, Chickpea & Tomato Stew (Vegan, Low Sodium)

Name: One-Pot Kumara, Chickpea & Tomato Stew (Vegan, Low Sodium)
Cuisine: New Zealand
Ingredients: 1.2 kg Orange kumara (large dice); 2 × 400 g cans Canned chickpeas (no added salt, drained & rinsed); 2 × 400 g cans Canned chopped tomatoes (no added salt); 1 L Low-sodium vegetable stock; 2 large Onion (diced); 5 cloves Garlic (minced); 2 tsp each Dried oregano & basil; 1 tbsp Olive oil; from 1 large lemon Fresh lemon juice; 1/3 cup chopped (for serving) Fresh parsley

A recipe from New Zealand.

🇳🇿 New ZealandstewonePotkumarachickpeatomatoveganpescatarianlowSodiumlowSalthealthyheartHealthyantiInflammatorysimple

One-Pot Kumara, Chickpea & Tomato Stew (Vegan, Low Sodium)

Nutrition (per serving)

340Calories

14 gProtein

58 gCarbs

8 gFat

12 gSugar

270 mgSalt

Ingredients

1.2 kg Orange kumara (large dice)
2 × 400 g cans Canned chickpeas (no added salt, drained & rinsed)
2 × 400 g cans Canned chopped tomatoes (no added salt)
1 L Low-sodium vegetable stock
2 large Onion (diced)
5 cloves Garlic (minced)
2 tsp each Dried oregano & basil
1 tbsp Olive oil
from 1 large lemon Fresh lemon juice
1/3 cup chopped (for serving) Fresh parsley

Method

Heat olive oil in large pot. Add onion and garlic; cook gently 6 min until onion softens (no salt added).
Stir in oregano and basil for 30 seconds. Add kumara, chickpeas, tomatoes and low-sodium stock.
Bring to gentle boil, cover and simmer 30–40 min until kumara is very tender and stew thickens.
Finish with fresh lemon juice to brighten. Taste and adjust acidity. Serve sprinkled with parsley – naturally flavourful, zero-added-salt vegan NZ stew.