Jamaican Chickpea Stew

Jamaican Chickpea Stew could be just the gluten free, dairy free, lacto ovo vegetarian, and vegan recipe you've been looking for. This recipe serves 4. One serving contains 450 calories, 17g of protein, and 8g of fat. For $1.27 per serving, this recipe covers 25% of your daily requirements of vitamins and minerals. It works well as a budget friendly main course for Winter. This recipe from Oh My Veggies requires curry powder, canned chickpeas, salt, and red pepper flakes. 1167 people have tried and liked this recipe. From preparation to the plate, this recipe takes roughly 25 minutes. With a spoonacular score of 99%, this dish is excellent. If you like this recipe, take a look at these similar recipes: Jamaican Chicken Stew, Jamaican Chicken Stew, and Jamaican Chicken Stew.

Servings: 4

Preparation duration: 5 minutes

Cooking duration: 20 minutes

 

Ingredients:

1 (15-ounce) can black beans, drained and rinsed

1 (15-ounce) can chickpeas, drained and rinsed

1 (14.5-ounce) can diced tomatoes, undrained

3 cups cooked brown rice

1 1/2 teaspoons curry powder

1 teaspoon dried thyme

1/4 cup dry red wine

4 cloves garlic, peeled and minced

1/2 teaspoon ground allspice

1 tablespoon olive oil

1/2 teaspoon crushed red pepper flakes

Salt to taste

1 medium yellow onion, diced

Equipment:

frying pan

Cooking instruction summary:

Heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic and sauté until the onion is translucent, about 5 minutes. Add the curry powder, thyme, allspice, red pepper flakes, and salt; cook until fragrant, about 30 seconds. Stir in the red wine, black beans, chickpeas, and tomatoes. Bring to a full boil, then reduce the heat to medium low and simmer, uncovered, for 15 minutes. Taste and add additional salt if desired. Serve over brown rice.

 

Step by step:


1. Heat the olive oil in a large skillet over medium-high heat.

2. Add the onion and garlic and sauté until the onion is translucent, about 5 minutes.

3. Add the curry powder, thyme, allspice, red pepper flakes, and salt; cook until fragrant, about 30 seconds. Stir in the red wine, black beans, chickpeas, and tomatoes. Bring to a full boil, then reduce the heat to medium low and simmer, uncovered, for 15 minutes. Taste and add additional salt if desired.

4. Serve over brown rice.


Nutrition Information:

Quickview
450 Calories
17g Protein
7g Total Fat
78g Carbs
58% Health Score
Limit These
Calories
450
23%

Fat
7g
12%

  Saturated Fat
1g
7%

Carbohydrates
78g
26%

  Sugar
5g
6%

Cholesterol
0.0mg
0%

Sodium
895mg
39%

Alcohol
1g
9%

Get Enough Of These
Protein
17g
35%

Manganese
3mg
153%

Fiber
17g
70%

Vitamin B6
1mg
51%

Magnesium
157mg
39%

Phosphorus
362mg
36%

Copper
0.71mg
35%

Iron
6mg
34%

Folate
117µg
29%

Vitamin B1
0.43mg
29%

Potassium
970mg
28%

Vitamin B3
4mg
21%

Vitamin C
15mg
19%

Zinc
2mg
18%

Calcium
146mg
15%

Vitamin B5
1mg
14%

Vitamin E
2mg
14%

Vitamin B2
0.23mg
14%

Vitamin K
13µg
12%

Selenium
4µg
7%

Vitamin A
334IU
7%

covered percent of daily need
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