Chickpea Stew

Famous Hummus, Middle-Eastern dip, is made of Chickpea. Hummus is a smart vegan dish. Like most legumes, Chickpeas are rich in protein, iron, calcium, and vitamins. Chickpeas also stand out for its lipid content; lipid is a better word for fat.

There is also Chickpea flour that is called Besan Flour. It is now produced in Australia and becoming more and more popular. If you replace wheat flour with Besan flour for a thickener you will reduce the carbohydrate content two fold, and also get gluten down to nil.

You can buy canned Chickpeas to save you time or use dried Chickpeas to preserve the nutritional value of the product.

Chickpea Stew


800g/1.7lb stewing steak
2 bay leaves
2 sweet potatoes, small
3 carrots
1 cup dry chickpeas
2 onions
1 capsicum
5 Roma tomatoes
2 celery sticks
3 garlic cloves
3 tablespoons Besan (chickpea) flour
1/2 tsp cayenne pepper
2 tbsp lemon juice
1/2 cup parsley, fresh, chopped
Seasoning as required

Optional: 8 button mushrooms

*5l/1.7gal size pot


1. Wash and soak dry chick peas for 1 hour, or for longer if possible. (Alternatively 2 canned chick peas can be used, then skip this step)
2. Cut beef into chunk pieces and cook in 2l/0.5gal of salted water with 2 bay leaves for 40 minutes.
3. Drain chick peas, add to the pot and cook with the meat for 35 minutes.
4. Cut vegetables. When the chick pea is soft, add onions, carrots, capsicum, sweet potatoes and celery to the pot. Keep the pot on low heat to simmer. If using canned chick peas, add them here.
5. In the meantime, cut Roma tomatoes in halves. Spray a pan with olive oil and cook tomatoes covered for 5 minutes on low heat. Transfer the tomatoes from the pan and put aside to cool.
6. Reuse the pan to cook finely chopped or crushed garlic for 1-2 minutes on very low heat. When tomatoes are cool enough to handle remove the skin and return back to the pan.
7. Add Besan flour to the tomatoes. While mixing the flour through, cut the tomatoes into smaller pieces using the spoon. Proceed for 1-2 minutes.
8. Add tomatoes mixture to the pot, mix well and try for salt and readiness. Add lemon juice and chopped fresh parsley and the stew is ready.

Total: 2234 calories. Per serve: 223 calories

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