Chicken Inasal with Quinoa Salad.jpeg

Chickpea and Corn Chowder with Crab

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Total time: 20 minutes

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Serves 4

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5.9 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

2 tb - Oil, olive


1 pc - Small leek, raw, finely chopped


¾ tsp - Spices, oregano, dried


250g - Chickpeas mature seeds, canned, solids   and liquids, low sodium


1 cup - Corn, kernels, fresh, raw


150g - Crab, flesh, purchased steamed or boiled, shredded


⅛ tsp - Salt, table


¼ tsp - Pepper, black


2 tb - Coriander (cilantro) leaves, raw, finely chopped


2 tbsp - Onions, spring or scallions, raw, finely chopped


2 tb - Lime juice, raw


3 ½ cup - Water

UTENSILS

Cooking pot with lid, Chopping board, Knife

INSTRUCTIONS

1. Combine ½ a cup of water and fresh corn kernel in the blender. Process to create a coarse puree. Set aside.


2. Heat the oil in a cooking pot over medium heat. Add the leek and oregano. Sauté until the leeks begin to wilt, about 3 mins.


3. Add the remaining water and chickpeas. Bring to a boil then reduce heat to low. Simmer for 5 mins.


4. Stir in the corn puree and season with salt and black pepper. Simmer for 2-3 mins.


5. Add the crab flesh, stir for 1 min.


6. Add the cilantro, scallion greens and lime juice. Stir and simmer for 2 mins.


7. Remove from the heat, ladle into the serving bowls and serve.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 401g

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Energy (kcal)

226

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Carbs (g)

14.6

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Proteins (g)

13.6

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Fats (g)

11.5

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Fibre (g)

5.9