Chickpea & tomato stew with rice
A Mediterranean dinner for the galley that copes with rough seas, can be made ahead and frozen, needs no fridge, about 25 min hands-on.
- Dinner
- Mediterranean
- ⏱ 25 min
- 🌊 Sea tolerance 5/5
- 🪨 Bare bones
- vegan
- vegetarian
- pescatarian
- gluten-free
- kosher
- halal
Ingredients
For 4 servings (one normal-appetite adult each). Per serving in brackets.
- Canned chickpeas600 g (150 g)
- Canned chopped tomatoes600 g (150 g)
- Onion (brown/yellow)200 g (≈ 2 onions) (50 g (≈ 0.5 onion))
- Garlic (bulb)16 g (≈ 0.5 bulb) (4 g)
- White rice (long grain)280 g (70 g)
- Sunflower / vegetable oil32 g (8 g)
Method
- Cook the rice.
- Fry onion and garlic; add tomatoes and drained chickpeas; simmer 15 minutes.
- Serve over rice.
In the galley
- Copes with a seaway — 5/5 for sea tolerance.
- Stow the main ingredients in dry stores — nothing here needs a fridge.
- Make ahead: cook in port and freeze in portions.
- No listed allergens in our data — still check the labels of what you buy.
Per serving
🌾 Fibre-rich
- kcal
- 583
- protein
- 18 g
- fat
- 13 g
- carbs
- 102 g
- sugar
- 12 g
- fibre
- 14 g
From USDA FoodData Central, raw weights — a planning guide, not a label.
Nutrition per serving: USDA FoodData Central — SR Legacy (U.S. Department of Agriculture, Agricultural Research Service), weighted by each ingredient's grams — a planning guide, not a label. Quantities follow standard portion sizes; this recipe hasn't been tested in a real galley yet. How we make recipes