Recipes

Ingredients

• 2 x 400g tins chickpeas, drained
• 1 400g tin of chopped tomatoes
• 2 medium onion, chopped
• 1 medium carrot, peeled and diced
• 1 medium potato, peeled and diced
• 2 garlic cloves, chopped
• 1 or 2 uncooked chorizo sausages (200g)
• 1 chicken stock cube
• 2 teaspoons vegetable (rapeseed oil)
• 1 small, mild green chilli chopped or 1/2 teaspoon dried chilli flakes

Utensils

• Chopping board
• Kitchen scales
• Knife
• Large saucepan
• Measuring jug
• Stick blender or food processor
• Vegetable peeler
• Wooden spoon

Step 1

Add the oil to the saucepan and gently fry the onions, garlic and chilli on a medium/low heat for a few minutes until soft

Step 2

Make the chicken stock with 500ml of boiling water and add to the saucepan with the whole chorizo

Step 3

Add the chickpeas, potato and carrot and simmer on medium heat for 15 minutes, until the chorizo is cooked through.

Step 4

Remove the cooked chorizo and dice. If serving chunky, add the chorizo back to the pot with the chopped tomatoes and simmer for another 15 mins before serving

Step 5

If pureeing the soup, add the chorizo back to the pot with the chopped tomatoes to blitz with a stick blender, or pour everything into a food processor to blend and then back into the pot to heat through before serving

Each portion provides on average

Energy 2494kj 596kcal 29.8%

Fat 24.2g 35%

Saturates 6.75g 34%

Carbohydrates 68.3g 68%

Sugars 23.6g 26%

Salt 2.68g 45%

Protein 31.4g High

Fibre 8.8g High

Food Value

Calcium

Potassium

Sodium

Magnesium

Iron

Zinc

Copper

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

Folate

Fuller for longer

Chickpeas are very good source of protein and dietary fibre, both of which keep us feeling more full for longer.

Vitamins and Minerals

Chickpeas are a rich source of many vitamins and minerals, such as iron, vitamin B6, magnesium and potassium.

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