BBC Good Food’s chickpea, coconut and broccoli stew

Packed with protein, this bone-friendly stew is an easy make © Good Food magazine

We've teamed up with BBC Good Food magazine to bring you some bone-healthy recipes.

This tasty stew is rich in copper from the chickpeas. Copper is a trace element that helps to form and mineralise the collagen mesh found in bone. This easy recipe is also protein-rich, with calcium in the yoghurt, green beans, broccoli and rice.

Find more healthy bone recipes at BBC Good Food now.

Recipe

Prep time: 15 mins
Cook time: 20 mins
Serves: 4

Ingredients

• 300g brown basmati or easy-cook rice
• 2 tsp rapeseed oil
• 20g piece of ginger, peeled and finely chopped
• 3 garlic cloves, chopped
• 2 tsp ground turmeric
• 1 tsp cumin seeds
• 200ml vegetable stock, made with 2 tsp bouillon powder
• 2 x 400g cans chickpeas, drained and liquid reserved
• 1 red chilli, deseeded and sliced
• 320g broccoli, cut into bite-sized florets
• 200g green beans, trimmed and halved
• 150g coconut yoghurt
• 15g coriander, chopped

Method

1. Cook the rice following pack instructions, about 25 mins.
2. Meanwhile, heat the oil in a large frying pan over a medium heat and fry the ginger and garlic for a couple of minutes until fragrant. Add the spices and stir briefly, then pour in the stock and a quarter of the chickpeas, along with all the reserved liquid from the cans.
3. Cover and cook for 5 mins, then blitz using a hand blender until smooth.
4. Stir in the chilli, remaining chickpeas, the broccoli and green beans, then cover and cook over a low heat for 7-8 mins until the veg is just tender.
5. Stir in the yoghurt and coriander. Serve half straightaway with half the rice, then cool the leftovers completely and keep chilled for another day. 

This stew will keep chilled for up to three days. Reheat with the rice in heatproof bowls in the microwave until piping hot.

For more information on how to eat well for your bones, see our Further Food Facts fact sheet now.