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Aubergine, Mince and Chickpea Stew

Gluten free, egg free, soy free, dairy free, milk free,

dairy free, gluten free, milk free, egg free, soy free healthy stew recipe for kids

INGREDIENTS

  • 2-3 tablespoons olive oil
  • 400g lean mince
  • 1 red onion, diced
  • 2-3 fat garlic cloves, minced
  • 3 tablespoons sun-dried tomato paste
  • 2-3 tomatoes, chopped
  • 1/2 medium aubergine, diced
  • 1/2 medium red cabbage, chopped into small pieces
  • 1 cup pre-cooked chickpeas
  • 1 small bunch basil, roughly chopped

Aubergine, Mince and Chickpea Stew

This aubergine, mince and chickpea stew recipe is milk, egg, gluten and soy free and based on the delicious flavours of sundried tomato and basil.

It’s perfect if your child or a member of your family has a food allergy.

I do recommend checking your tomato paste to make sure that it is free from any ingredients that may not be suitable for your child.

If you don’t find a brand that is suitable, don’t despair.  Simply blitz together sun-dried tomatoes with olive oil and you’ll have your authentic home-made sun-dried tomato paste.

If you are really up for it, you can even make your own sundried tomatoes before you prepare the paste.

To get in plenty of vegetables, fibre and a natural boost of vitamins, I’ve added extra vegetables such as red cabbage and tomatoes.

For a vegan twist, simply skip the mince and substitute it with tofu or mushrooms.

DIRECTIONS


  1. Heat 1-2 tablespoons of olive oil in a large saucepan or casserole dish that comes with a lid.

  2. Cook the mince until it has browned, then set aside.
  3. In the same pan, heat the remaining oil and add the onions, sun-dried tomato paste and garlic until softened.

  4. Once the onions have cooked, add the tomatoes, then the aubergine and red cabbage.

  5. If the vegetables catch at the bottom of the pan, then add a further tablespoon of oil.

  6. Once the vegetables have been cooked, add the mince, cover with a lid and allow to simmer for twenty minutes.

  7. Finally, stir in the chickpeas and plenty of fresh basil and allow to cook for a further few minutes.

  8. Serve with a smart carb that your child enjoys.

“Delicious everyday cooking for kids at your fingertips.   Ready in less than 45 minutes” 

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Let Me Help


Would you like to meet a children’s dietitian who has successfully helped families solve their nutrition problems from around the world?

Whether you are worried about picky eating, food allergy or need to help your child build a healthy relationship with food, I’ll help you manage these with confidence.

For bookings and enquiries email me on bahee.vandebor@gmail.com

Bahee Van de Bor, Paediatric Dietitian

Bahee Van de Bor

Specialist Paediatric Dietitian

3 thoughts on “Aubergine, Mince and Chickpea Stew

  1. I keep walking past the aubergines in the shops recently and wanting to buy one but not being sure what to make with it. You’ve helped me out with this fantastic recipe. Love the hack for homemade tomato puree too, brilliant idea.

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