Lemon Chickpea & Tomato Stew

If you have about 45 minutes to spend in the kitchen, Lemon Chickpea & Tomato Stew might be an excellent gluten free, dairy free, and lacto ovo vegetarian recipe to try. For $4.54 per serving, this recipe covers 34% of your daily requirements of vitamins and minerals. This recipe serves 4. This main course has 363 calories, 19g of protein, and 10g of fat per serving. If you have jalapeno chili, shallot, chicken broth, and a few other ingredients on hand, you can make it. 3 people have tried and liked this recipe. It can be enjoyed any time, but it is especially good for Winter. It is brought to you by Foodista. Overall, this recipe earns a spectacular spoonacular score of 91%. Try Lemony Chickpean and Oven-Dried Tomato Stew, Lemony Chickpean And Oven-dried Tomato Stew, and Crockpot Gingered Chickpean and Spicy Tomato Stew for similar recipes.

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

4 bay leaves- broken

2 15 ounces cans chickpeas, drained and rinsed

5 cups chicken broth

1 teaspoon crushed red pepper

1 Clove garlic, chopped

3 Minced garlic cloves

1 Fresno or Jalapeno chili seeded, stemmed& minced

4 tablespoons fresh lemon juice& 1 tsp lemon zest

1 tablespoon Olive oil

1 1/2 teaspoons dried oregano, crumbled

Salt& Pepper

1 Shallot, chopped

2 cups fresh chard or spinach loosely chopped

1 1/2 cups Oven Dried tomatoes coarsely chopped,

Equipment:

sauce pan

frying pan

oven

Cooking instruction summary:

  1. In a large saucepan, heat the olive oil.
  2. Add the shallot & garlic and cook over medium heat, stirring, until soft, about 5 minutes.
  3. Add the chickpeas, chile, oregano, bay leaf and crushed red pepper and season with salt & pepper.
  4. Cook, stirring frequently, until the herbs are fragrant and the chickpeas are hot and starting to brown- (careful they sometimes jump out of the pan), about 5-7 minutes.
  5. Add the broth, lemon zest, lemon juice and bring to a boil.
  6. Simmer the stew over moderately low heat until the broth is reduced by half, about 20 minutes.
  7. Stir in the Oven-Dried Tomatoes, garlic and chard and simmer for 5 minutes.
  8. Discard the bay leaf.
  9. Season the stew with salt & pepper and serve with warm crusty bread to soak up the juices.

 

Step by step:


1. In a large saucepan, heat the olive oil.

2. Add the shallot & garlic and cook over medium heat, stirring, until soft, about 5 minutes.

3. Add the chickpeas, chile, oregano, bay leaf and crushed red pepper and season with salt & pepper.Cook, stirring frequently, until the herbs are fragrant and the chickpeas are hot and starting to brown- (careful they sometimes jump out of the pan), about 5-7 minutes.

4. Add the broth, lemon zest, lemon juice and bring to a boil.Simmer the stew over moderately low heat until the broth is reduced by half, about 20 minutes.Stir in the Oven-Dried Tomatoes, garlic and chard and simmer for 5 minutes.Discard the bay leaf.Season the stew with salt & pepper and serve with warm crusty bread to soak up the juices.


Nutrition Information:

Quickview
362 Calories
19g Protein
9g Total Fat
57g Carbs
67% Health Score
Limit These
Calories
362k
18%

Fat
9g
15%

  Saturated Fat
1g
7%

Carbohydrates
57g
19%

  Sugar
17g
20%

Cholesterol
5mg
2%

Sodium
1940mg
84%

Get Enough Of These
Protein
19g
38%

Manganese
2mg
145%

Vitamin K
98µg
94%

Vitamin B6
1mg
64%

Fiber
15g
63%

Potassium
1934mg
55%

Copper
1mg
50%

Iron
7mg
42%

Vitamin A
2011IU
40%

Magnesium
158mg
40%

Vitamin C
32mg
39%

Phosphorus
349mg
35%

Folate
118µg
30%

Vitamin B2
0.45mg
27%

Vitamin B1
0.38mg
25%

Vitamin B3
4mg
25%

Zinc
2mg
18%

Calcium
170mg
17%

Vitamin B5
1mg
16%

Selenium
8µg
12%

Vitamin E
1mg
9%

covered percent of daily need
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Food Trivia

Octopuses are eaten alive in Korea.

Food Joke

Copyright 1999 W. Bruce Cameron Every Wednesday morning for the past nine years, my wife has interrupted the usual flow of chaos by shrieking, "oh my gosh, it's trash day!" The children, all three of whom are in various stages of school preparation, react to this statement as if she has just spoken Romanian, stopping and staring at her in numb incomprehension. "Hurry!" my wife urges them. Being obedient children, they immediately proceed to hurry. However, with no specific instructions beyond that, they don't seem to be hurrying to do anything in particular--certainly, trash collection is in no way involved. They bump into each other in the hallway a lot, shouting at each other to "get out of the way!" "Gather up all the garbage!" my wife and I command. The kids respond by forming a committee to debate the fairness of this directive. After a brief discussion, they reach the consensus that everyone should be held responsible for his or her "own" junk. As corollary to this absurd principle, they initiate an anthropologic study into the contents of each receptacle. For example, since the parents cook, most of the trash under the sink is "theirs." My oldest daughter haughtily declares that she "never" throws anything away. My son, checking through the downstairs trash can to gather evidence that he's not accountable for that one, begins to feel remorse over some of the things he's discarded, and starts pulling items out. "We're running late!" my wife warns. This could be our Official Family Motto. I recently purchased a shredder for my confidential documents, only to discover I don't have any confidential documents. However, a fifteen-year-old girl's entire life is cause for secrecy, and I can hear her using the device now, grinding up correspondence from her friends in school. "We don't have time for that!" I tell her. A few minutes later, my son joins her and begins shredding what sounds like a potato. The school bus chugs by, and I pick up the phone to call the attendance line. "For absences, press 1," the recording tells me. "For late arrivals, press 2. If you're the Camerons calling because it's trash day, press 3." "We're pigs," my oldest daughter announces. I regard her warily. "We throw away too much stuff." "It would be better just to dump it all on the floor in your bedroom like you do," I agree. Despite my expectations, a single garbage can has now found its way to the curb. My son places it in the center of the driveway, so that no one will be able to drive to work. A gusty wind blows an empty milk jug out of the container and into the woods. My boy responds with the reflexes of a glacier, watching the carton bounce away. I open the door. "Hey!" I tell him. "Go get that!" He stares at me blankly. "The milk jug!" I yell. "Oh, okay, Dad!" he responds cheerfully. Having seen his bus pass by has put him in a euphoric mood. He picks up a second plastic milk container and, to my amazement, tosses it into the wind, jubilantly clapping his hands as it flies into the trees. "Why did you do that?" I shriek. "Well it seemed like a waste of time to go after just one!" he responds logically. He'll make someone a fine husband someday. All week long my children have been denying that the kitchen trash needs to be emptied, jumping up and down on the contents to compress them. As a result, when I drag the plastic container from under the sink, it weighs as much as a collapsed star. I wrestle it to the end of the driveway and the neighborhood dogs trot up to see what the Camerons will have on the breakfast buffet this morning. My daughter is right; we do throw too much stuff away. By the time we're finished, we've dragged so much junk out to the end of my driveway it resembles the inside of my garage. The shredder falls silent and the kids go to school, and what passes for peace at the Cameron house settles over the morning. Until next Wednesday.

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