Mediterranean Chick Pea Stew
Mediterranean Chick Pea Stew
- Level: Easy
- Yield: 4 Servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 338
- Total Fat
- 10 grams
- Saturated Fat
- 1 grams
- Sodium
- 1486 milligrams
- Carbohydrates
- 49 grams
- Dietary Fiber
- 12 grams
- Protein
- 14 grams
- Sugar
- 18 grams
- Total: 1 hr 30 min
- Prep: 15 min
- Inactive: 40 min
- Cook: 35 min
- Level: Easy
- Yield: 4 Servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 338
- Total Fat
- 10 grams
- Saturated Fat
- 1 grams
- Sodium
- 1486 milligrams
- Carbohydrates
- 49 grams
- Dietary Fiber
- 12 grams
- Protein
- 14 grams
- Sugar
- 18 grams
- Total: 1 hr 30 min
- Prep: 15 min
- Inactive: 40 min
- Cook: 35 min
Ingredients
1 whole head garlic, unpeeled
2 tablespoons extra-virgin olive oil
Pinch freshly ground black pepper and sea salt
2 sweet red bell peppers, seeded and julienned
1 red finger hot chile pepper, seeded and minced*
3 scallions, thinly sliced
2 teaspoons paprika
1 teaspoon cumin
Pinch sea salt
2 (28-ounce or 796 ml) cans whole, peeled, organic tomatoes, hand crushed
Pinch brown sugar
3 cups canned chick peas, rinsed and drained
Zest of 1 lemon
10 large fresh mint leaves, stacked, rolled up and sliced into ribbons (chiffonade)
Handful fresh parsley, leaves picked and minced
Whole-wheat pitas, cut into wedges and toasted, for serving
Directions
- Preheat the oven to 400 degrees F.
- Slice the top off of the head of garlic; lay it on some aluminum foil and drizzle with olive oil, and a pinch black pepper. Seal the aluminum foil over the garlic and roast for 40 minutes.
- In a large saucepan, heat the olive oil over medium heat. Add the peppers and scallions to the pan, coat with salt, paprika, and cumin. Saute for 8 minutes. Pour in the hand-crushed tomatoes, brown sugar, sea salt, and freshly ground pepper. Let simmer for 20 minutes. Peel 8 cloves of roasted garlic and crush with a fork. Add the garlic, chick peas, lemon zest, mint, and parsley to the stew. Stir and heat through. Ladle stew into big bowls and serve with toasted whole-wheat pita wedges.
Cook’s Note
*Hot chile, omit if sensitive or prefer less heat.
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cfields1896
I made this recipe after watching the "Deflate your Mate" episode about 10 years ago. It was great and so I made it for my boyfriend, too. He loved the lemony flavor. We used San Marzano tomatoes and this stew turned out wonderfully, easy and quick to make too. Just roast the garlic while you chop the veggies and start the stew. I've made it several times since then and every time I'm so glad I did. Thanks Nadia G!
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