Mediterranean · dinner
Chickpea, Potato and Pepper Stew
Video by Yeung Man Cooking on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Potatoes, chickpeas and peppers make a filling bowl with plenty of potassium and vitamin C, and blending part of the pot thickens it without any cream or flour.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Finely chop the garlic; dice the onion and both peppers; peel the potatoes and cut them into 2.5 cm cubes; halve the tomatoes; rinse and drain the chickpeas. 0:36
- Heat the olive oil in a stockpot over medium heat and sauté the onion and garlic for 3–4 minutes. Add the peppers and cook a couple of minutes more. 2:28
- Stir in the salt, pepper, turmeric and both paprikas for about a minute. 3:04
- Add the tomatoes, potatoes, chickpeas and stock and bring to the boil. Cover and cook on medium-low for 15–18 minutes until the potatoes are tender. 3:34
- Blend 2–3 cups of the stew for a few seconds (or use a stick blender in the pot) and stir it back in to thicken. 4:21
- Serve with a squeeze of lemon and chopped parsley. 4:48
Tip. Makes 3–4 portions. The cook uses unsalted stock; with salted stock, cut the salt and taste at the end. Diced zucchini can go in with the peppers.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 56%
- Protein 14%
- Fat 30%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 59% of the 54 g of net carbs come from the yellow potatoes. To cut carbs, try cauliflower, celeriac or turnip instead.
One serve has about 78% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High123%
110 mg a serve, mostly from red bell pepper (43%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High55%
0.9 mg a serve, mostly from yellow potatoes (54%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High49%
194 µg a serve, mostly from chickpeas (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K High46%
56 µg a serve, mostly from parsley (59%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium High33%
1560 mg a serve, mostly from yellow potatoes (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High28%
5.1 mg a serve, mostly from yellow potatoes (37%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High26%
107 mg a serve, mostly from yellow potatoes (44%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E High22%
3.3 mg a serve, mostly from olive oil (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc Source19%
2.1 mg a serve, mostly from chickpeas (44%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A Source15%
135 µg a serve, mostly from red bell pepper (44%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 5
Omega-39%
0.1 g a serve, mostly from olive oil (56%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium8%
100 mg a serve, mostly from chickpeas (29%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium7%
4 µg a serve, mostly from chickpeas (55%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Yeung Man Cooking; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.