Smoky chickpea, spinach and sweet potato stew

Hello Dear Reader,

Cheap, vegan, slimming world suitable bowl of smoky deliciousness. It has a hint of sweetness along with a shot of spice and the sweetness couldn’t be simpler. As well as a recipe today, I’ve shared my menu plan which is at the end of this post. 


1 medium onion – peeled and diced

1 medium sweet potato – peeled and diced – bought five in a bag for £1 in morrisons 

3 cloves garlic – crushed

Very large handful of spinach – washed, shredded if large leaves

1 tin of chickpea, drained and rinsed

1 tin of tomatoes

1 tsp of cumin

2 tsp smoked paprika

Salt and pepper to season

60ml / quarter of a cup of ketchup (or barbeque sauce or tomato relish) to add some sweetness ( this made three portions, so 1 1/2 tbsp per serving for syn counting) 

1 tbsp of oil – I use rapeseed – that’s 1 teaspoon/5 ml per serving if you’re syn counting.

Fry the onion and butternut squash over a gentle heat until softened.

Add the spices and cook through

Add the garlic and cook gently

Add the chickpeas and all ingredients except the spinach and cook until the sweet potatoes are soft to your liking.

Season with salt and pepper and add the spinach for the last five minutes of cooking.

Serve with crusty bread and salad ( in my dreams!) or in my case some brown rice. 

It was lovely to sit in the sun today and menu plan.

Meal planning. Did a stock take and this is what I can cook with what we already have. I’ll have a small shopping list to put together afterwards

Cottage pie/ veggies
Shepherdess pie/ veggies

Pollock, chips and peas
Fish pie/carrots/peas
Falafels – for lunch boxes – meat free
Dal, brown rice – lunch boxes- meat free
Carrot, cumin and kidney bean burgers – Jack Monroe recipe
Butternut squash chilli non carne
Quiche and salad
Chicken, bacon and leek pie with veggies
Pasta, bacon and spinach with cheesy sauce
Fish pie with veggies
Mock roast, pigs in blankets instead of joint of meat. 
Sausages, onion gravy, mash and veg
Rainbow risotto 
As well, lots of cereal in the cupboard, tinned fruit, bread ingredients, cake ingredients, long life milk and so on in stock. Lots of tinned pulses to make into dips to have with carrots. 
Not in any order, plus sweet potatoes to use up. Will cook so anything fresh gets used first. Left overs are cooked on purpose and become lunch for the next day. There might be variations, I might decide on hummus instead of falafels, cottage pie might become bolognese. I put a list together so I remember what I have in the freezer and cupboard and a menu plan is not something I’m shackled to. I might just think, heck to cooking one night and just have toast, peanut butter and a cup of tea! But, there’ll be no eating out, no ready meals and no takeaways as we happily eat at home. 
Over to you lovvies, what’s on your thrifty menu plans this week. 

Until tomorrow,

Love Froogs xxxx


20 thoughts on “Smoky chickpea, spinach and sweet potato stew

  1. I’ve decided to use up everything I can in the freezer, cupboards and fridge before shopping for any more, the exception being milk, fresh fruit. This should see us through quite a few weeks. I look forward to seeing what concoctions I can come up with! Even though our kids are grown up and no longer at school, to me September still feels like a new year has begun to make a fresh start on stuff like meal planning, etc., sort of preparing for winter.


  2. I did a freezer audit this morning and I reckon we have enough for a month’s worth of meals at least! I should say we have a chest freezer so that helps. My mission is to use up as much of the freezer contents as possible before restocking at all and only buying fresh food that I need to complete the meals. I love the challenge of it and there will be some odd combos along the way.
    The list so far is:
    Chicken & chorizo traybake, chicken curry,spag bol, Jack monroe bean & carrot burgers, roast chicken, chicken & bacon pasta, salmon & broccoli pasta, ham salad, beef stew, hot pot.


  3. Yum. I attempted a vegan version of the cauliflower curry from an early August edition of Saturday Kitchen. It was enjoyed. My daughter has gone vegan and I need a few recipes for when she visits. I am stealing ideas from you left, right and centre. Thank you.

    I went to one of the local distributing butchers. The shop is old fashioned. But the price of beef has gone through the roof. Australian farmers have been doing it tough and I stood in front of a whole rump that cost over $110. Yikes. I thought I would buy some chicken but it is at the high end of the price cycle too. More freezer emptying meals will happen.

    So far this week:
    Roast lamb etc as it was half price. I must use the last bits to make a pie.
    Chicken has made a main meal, several sandwiches and a pasta, bacon and chicken bake that has absorbed many bits that needed using.
    Some nights have been a diabetic supplement given to me by my pharmacist and fruit
    Lots of spinach from the garden.
    Soup made from pumpkin, onion, sweet potato and a few other bits from the fridge, including homemade chicken stock.
    Brown rice and tandoori chicken thighs.

    Saturday will see my cycle start again with a pork roast for those that eat meat. I plan to also use some beef cheeks to make a stew that will cover a few meals too. We are trying a weird looking watercress type plan that does not grow in water. Suitable for here. It needs harvesting so some salads and a soup from that.


  4. Loving the vegan recipes. Have a vegan in the house but reckon we would all enjoy this one. I admire your menu plan but feeding a household of 7, 5 of them grown men ( one vegan, one veggie and gluten free), 3 total meaty vores, then me doing slimming world and daughter (who would live off bloody chicken nuggets if she could), is a daunting challenge. I seem to spend so much time in the kitchen chopping bloody veg! We don’t have ready meals and eat from scratch, but I have to confess I get heartily sick of doing it some days and thinking what to have. I have forgotten what it is like to cook for two.


  5. Your supper looks lovely! I’ve just stocked up, especially as I’ve bought a new chest freezer, and a brand new grocery store opened locally and has had many loss leaders on sale. Now it’s time to focus on usual, weekly perishables and eat it down.

    Liked by 1 person

  6. I’ve been trying to use up some “summery” meals this week while it was still warm–made potato salad for two nights, once with sausages in buns, once with chicken fingers and a veg. Last night it was a bit cool and husband wanted tinned soup!! (Part of my emergency supplies for winter power outages.) Not a problem,as the stock needs rotating about now anyhow, but not what I had in mind. We did have fresh homemade bread with it. Tonight we did burgers on the grill with oven fries. Also did a beef tips and gravy over mashed one night with veg. I need to browse through a couple cook books and find something I haven’t made lately. I’m tired of summer menus and actually look forward to cooking a few heartier things for fall–although we have no fall weather YET. Still lots of fresh produce here so will see what’s on sale when I get to the store tomorrow. Peach pie or peach crisp needs to be served soon before the peaches are done.


  7. It’s that time of year “Uniforms”so the money has to come from somewhere,l keep the freezer full and rotated so that’s my supermarket this month, my bread maker is taking the lion’s share for pack up’s producing all of the bread products that we need.There has been amazing brambles this year so the pantry is full of bramble jelly, freezer has bramble and apple crumbles and the half dozen that have escaped the bag and landed at the bottom of the freezer.lts back to tightening the belts and planning for Christmas!!!!!! Bring it on:-) 🙂 🙂 🙂 🙂

    Liked by 1 person

  8. I love reading your blogs and take ideas all the time, thank you. I’m only cooking for one these days but I pass your ideas to my daughter who has to be frugal for four 🙂

    Liked by 1 person

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