Chickpea Gumbo

Name: Chickpea Gumbo
Prep time: 20 min
Cook time: 50 min
Total time: 1 h 10 min
Cuisine: American
Ingredients: 2 medium onions, diced; 4 stalks celery, diced; 2 mixed peppers, diced; 200g frozen peas; 400g tin chopped tomatoes; 400g tin chickpeas; 3 level tbsp plain flour; 3 tbsp rapeseed oil; 100ml balsamic vinegar; 3 cloves garlic, minced; 1 tsp dried thyme; 2 bay leaves; 1 tsp smoked paprika; 1/4 tsp cayenne pepper; Pinch salt; Freshly milled black pepper; 170g green beans, trimmed and quartered

6 steps

Prep:20minCook:50min

Updated at: Wed, 20 Sep 2023 19:14:33 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories224 kcal (11%)

Total Fat8.9 g (13%)

Carbs30.1 g (12%)

Sugars9.8 g (11%)

Protein7.6 g (15%)

Sodium373.5 mg (19%)

Fiber7.1 g (25%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

200gfrozen peas

400gtin chopped tomatoes

400gtin chickpeas

3 level tbspplain flour

3 Tbsprapeseed oil

100mlbalsamic vinegar

1 tspsmoked paprika

¼ tspcayenne pepper

salt

freshly milled black pepper

170ggreen beans

trimmed and quartered

Instructions

Step 1

Heat the oil and flour in a large saucepan on medium heat. Stir constantly until a dark brown paste forms.

Step 2

Add in the onions, celery, peppers and garlic and mix well. Stir in the bay leaves and thyme and cook for around 15-20 minutes, mixing occasionally until a dark and nutty brown.

Step 3

Mix in the paprika and cayenne pepper before adding in the balsamic vinegar. Mix until slightly reduced then tip in the tomatoes and the chickpeas (including juices).

Step 4

Bring to the boil and simmer for 20 minutes.

Step 5

Add in the frozen and season before returning to the boil and simmering for another 5 minutes.

Step 6

Add the green beans to a pan on medium heat and dry-fry until a nice chart is developed. Garnish the gumbo with the green beans.