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🍽️ Creamy Tuna and Chickpea Stew

620 kcal · 30 min · 4 servings

Ingredients

• 1 onion
• 1 clove garlic
• 1 red bell pepper
• 1 tbsp olive oil
• 240 g chunky tomatoes (can; drained weight)
• 125 ml classic vegetable broth
• salt
• pepper
• 0.5 bunch flat-leaf parsley
• 240 g chickpeas (can; drained weight)
• 130 g tuna in olive oil (can)
• 150 g small flatbread (1 small flatbread)

Instructions

1. 1. Peel the onion and the garlic.
2. 2. Finely chop the onion and garlic.
3. 3. Wash the bell pepper.
4. 4. Halve the bell pepper and remove the core with the seeds.
5. 5. Cut the bell pepper flesh into approx. 1 cm cubes.
6. 6. Wash the parsley.
7. 7. Shake the parsley dry.
8. 8. Chop the parsley.
9. 9. Rinse the chickpeas in a sieve under cold water.
10. 10. Let the chickpeas drain well in the sieve.
11. 11. Heat the olive oil in a large braising pan.
12. 12. Add the chopped onion and garlic to the hot pan.
13. 13. Sauté the vegetables over medium heat for 1 to 2 minutes until translucent.
14. 14. Add the bell pepper cubes to the pan.
15. 15. Sauté the vegetables, stirring frequently, for another 2 to 3 minutes.
16. 16. Stir the tomatoes into the vegetables.
17. 17. Pour in the vegetable broth.
18. 18. Season the mixture with salt and pepper.
19. 19. Let the ragout simmer over medium heat for 5 to 6 minutes.
20. 20. Let the tuna drain well in a sieve.
21. 21. Break the tuna into larger pieces using your fingers.
22. 22. Cut the flatbread into strips.
23. 23. Lightly toast the flatbread strips in a toaster.
24. 24. Stir the drained chickpeas into the tomato sauce.
25. 25. Heat the mixture for 2 to 3 minutes.
26. 26. Add the tuna pieces and heat them through briefly.
27. 27. Sprinkle the finished ragout with the chopped parsley.
28. 28. Serve the ragout together with the toasted flatbread strips.

Nutrition per serving

• kcal: 620
• Protein: 34 g · Fett/Fat: 24 g · Carbs: 64 g