Fridge Friend Recipes
Smoky Chorizo and Chickpea Stew with Orange recipe
A rich, smoky stew with crispy chorizo, tender chickpeas and a bright citrus lift from orange juice. Hearty enough for dinner, it’s full of Spanish-style flavour and works brilliantly with crusty bread.
35 min · Easy · Spanish Jump to method
Ingredients
- 300g Chorizo Sausages
- 150ml Orange Juice
- 1 Onion
- 3 cloves Garlic
- 400g Tinned Chickpeas
- 400g Tinned Tomatoes
- 2 tsp Smoked Paprika
- 1 tbsp Olive Oil
- to taste Salt
- to taste Black Pepper
- 100ml Water
- 1 small handful Fresh Parsley
| Nutrition | Per serving |
|---|---|
| Calories | 447 kcal |
| Protein | 20 g |
| Carbohydrates | 28 g |
| Fat | 25 g |
| Saturated fat | 8.5 g |
| Fibre | 8.8 g |
| Sugar | 9.5 g |
| Sodium | 780 mg |
Why this works
A filling, protein-containing stew with good fibre, but it is relatively high in saturated fat and sodium because of the chorizo and added salt.
Chickpeas add fibre and minerals. Chickpeas provide fibre, folate, iron and magnesium, supporting digestive health and helping to improve satiety.
Tomatoes, orange and parsley contribute micronutrients. These ingredients add vitamin C and antioxidant compounds such as carotenoids and flavonoids.
Sodium and saturated fat are the main concerns. Chorizo and added salt make this dish higher in sodium, while the sausage also contributes a notable amount of saturated fat.
Method
- Slice the chorizo sausages into thick coins. Heat the olive oil in a wide pan over a medium heat, then fry the chorizo until the fat begins to release and the edges darken slightly.
- Add the onion and cook for 5 minutes until softened, then stir in the garlic and smoked paprika for 1 minute until fragrant.
- Tip in the tinned chickpeas and tinned tomatoes, then pour in the orange juice and a splash of water. Season with salt and black pepper.
- Bring to a gentle simmer and cook for 15–20 minutes, stirring occasionally, until the stew has thickened and the flavours have come together.
- Taste and adjust the seasoning, then finish with chopped fresh parsley if using. Serve hot.
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