- 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.
Heat 1-2 tablespoons of olive oil in a large saucepan or casserole dish that comes with a lid.
- Cook the mince until it has browned, then set aside.
In the same pan, heat the remaining oil and add the onions, sun-dried tomato paste and garlic until softened.
Once the onions have cooked, add the tomatoes, then the aubergine and red cabbage.
If the vegetables catch at the bottom of the pan, then add a further tablespoon of oil.
Once the vegetables have been cooked, add the mince, cover with a lid and allow to simmer for twenty minutes.
Finally, stir in the chickpeas and plenty of fresh basil and allow to cook for a further few minutes.
Serve with a smart carb that your child enjoys.
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Bahee Van de Bor
Specialist Paediatric Dietitian