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Chickpea Stew

The chickpea is a staple of Middle Eastern cuisine and can be used for and added to many dishes - from falafel to salad to stew and more. Chickpeas are high in protein and fiber and provide a variety of health benefits, including improving digestion and reducing the risk of diabetes and heart disease. This chickpea stew only takes 15 minutes of preparation and 25 minutes of cooking time to make a delicious and healthy meal for the whole family. The dish makes six to eight servings - and it goes great with steamed brussels sprouts on the side.

Cookware and Equipment 
  • Large Stock Pot

  • Conventional or Electric Stove

  • 2 tablespoons olive oil

  • 1 cup diced onions

  • 1 cup diced red bell peppers

  • 2 cloves minced garlic

  • 1 cup diced tomatoes (or a 14.5 oz. can of diced tomatoes)

  • ½ cup dry vermouth

  • 2 ½ cups cooked chickpeas (or 2 cans rinsed and drained)

  • 2 cups low-sodium vegetable stock

  • 1 teaspoon Old Bay Seasoning

  • ½ teaspoon sea salt (more to taste)

  • 1 teaspoon freshly ground pepper

  • 1 tablespoon freshly chopped dill

  • 1 tablespoon freshly chopped oregano

  • 1 ½ cup cremini (brown) mushrooms, washed, dried and quartered

  • 6 cups baby spinach, washed, dried (170 g.)

  • 6 lemon wedges

How to Make Chickpea Stew
  1. Heat 2 Tablespoons of olive oil in a large stock pot over medium high heat, let heat up 30 to 60 seconds. Add the onions, peppers, and garlic and cook, stirring until golden and fragrant for about 5 minutes.

  2. Add tomatoes (if using canned tomatoes add the juices too) and vermouth, stir, cooking until reduced for about 5 minutes.

  3. Add chickpeas, mushrooms, stock, Old Bay, salt, and pepper. Lower heat and simmer for about 10 minutes.

  4. Add spinach, cover and heat until wilted for 3-5 minutes.

  5. Stir in dill and oregano and remove pot from heat and serve with lemon wedges and an extra splash of olive oil.

This dish can be served over whole grains, rice, or crusty whole grain bread. You can substitute any leafy green in this recipe for the spinach, try kale, swiss chard, or beet greens. Don’t forget to try this out with steamed brussels sprouts!

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