Serves: 4
Prep time: 15 minutes
Cook time: 45 minutes
Total time: 1 hour
Nutrition per serving
Approximately 390 kcal | 15g protein | 13g fibre
Ingredients
1 tbsp extra virgin olive oil
1 large red onion, diced
2 garlic cloves, crushed
2.5cm piece fresh ginger, grated
1 tsp ground turmeric
1 tsp ground cumin
1 tsp sweet paprika
½ tsp ground cinnamon
1 tbsp tomato purée
3 medium carrots, sliced
½ large butternut squash, peeled and cubed
1 x 400g tin chopped tomatoes
400ml water or low-salt vegetable stock
1 x 400g tin chickpeas, drained and rinsed
40g dried apricots, chopped
Handful of fresh parsley, chopped
Black pepper, to taste
Method
Heat the olive oil in a large saucepan or casserole dish over a medium heat. Add the onion and cook gently until softened.
Add the garlic, ginger, turmeric, cumin, paprika and cinnamon. Cook for around 1 minute until fragrant.
Stir in the tomato purée, carrots and butternut squash.
Add the chopped tomatoes and water or stock. Bring to the boil, then reduce the heat, cover and simmer for around 20 minutes.
Add the chickpeas and dried apricots and cook for a further 15 to 20 minutes, until the vegetables are tender and the sauce has thickened.
Season with black pepper and finish with fresh parsley.
Why This Works on GLP-1 Medication
This one-pot meal combines plant protein, fibre and slowly digested carbohydrates, making it filling without relying on a particularly large portion. Chickpeas contribute both protein and fibre, while the vegetables provide additional fibre and micronutrients.
It is also ideal for batch cooking, so you can portion and freeze leftovers for days when preparing a full meal feels less appealing.
Gut & Blood Sugar Insight
Chickpeas contain soluble fibre and resistant starch, which can help moderate the post-meal blood glucose response while supporting beneficial gut bacteria.
If you are increasing your fibre intake, do so gradually and remember to drink enough fluid. Large increases in fibre without adequate hydration may make constipation or bloating worse.
Portion Guidance
Enjoy the casserole on its own for a lighter meal, or add a small serving of quinoa, brown rice or wholegrain couscous if you need something more substantial. You could also add Greek yoghurt for extra protein.
Easy Swaps
Swap chickpeas for butter beans, cannellini beans or mixed beans.
Sweet potato works well instead of butternut squash, while raisins or prunes can replace the apricots.
For additional protein, add tofu, chicken or extra beans.