Hearty autumn stew

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Hearty autumn stew
Serves 3
1 tbsp olive oil
1/2 red chilli, de-seeded and finely sliced
3 garlic cloves, finely sliced
1 white onion, finely sliced
2 small rooster potatoes , finely sliced
1 tbsp soy sauce
100ml hot water
1 tin of tomatoes
1 tbsp honey
1 tsp ground cinnamon
1 tsp paprika
1 tsp oregano
1/2 tsp salt
1/4 tsp ground black pepper
1 tin of chickpeas
2 large handfuls of spinach
  1. Heat the oil in a large frying pan over a high heat. Add the chilli, garlic and onion and cook for 5 minutes or until the garlic is fragrant.
  2. Add the potatoes and cook for a further 5 minutes, stirring frequently.
  3. Stir in the soy sauce, water, tomatoes, honey, cinnamon, paprika, oregano, salt and pepper. Bring to the boil, reduce the heat to medium, add a lid to the pan and allow to simmer for 15 minutes until the potatoes are soft.
  4. Stir in the chickpeas and wilt the spinach before serving with homemade soda bread or couscous.

Recipe and images from www.thebakingnutritionist.com


Per serving: 350kcals, 8.1g fat (1.2g saturated), 54g carbs (13.1g sugars), 15.7g protein, 6.3g fibre, 0.786g sodium