Recipe courtesy of Nadia G
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
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.