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Chickpea Stew

Simple to prepare. The cumin really enhances this dish. Cook this spice with the onions to bring out its aroma. Lemon juice brightens the flavors while honey softens them.

Ingredients

  • 2 tbsp extra-virgin olive oil or coconut oil
  • 1 c diced red onion
  • 2 tbsp finely minced garlic
  • 1 tsp ground cumin
  • 2 cans (15 oz) chickpeas (garbanzo beans), rinsed and drained
  • 1 can (14 oz) Italian plum tomatoes, chopped, in their juices
  • 4 springs fresh thyme or 1 tsp dried thyme
  • 1 tsp honey
  • 1 tsp fresh lemon juice
  • 1 can (14 oz) chicken broth
  • Salt and freshly ground pepper to taste
  • ½ c chopped flat-leafed parsley
  • Cooked couscous for serving

Instructions

  1. Place olive oil or coconut oil in heavy sauce pan over medium-low heat. Add the onion, stirring occasionally. Add cumin. Cook onion until transparent, about 12 minutes. Let flavors mellow.

  2. Add chickpeas, the tomatoes with their juices, thyme, honey, lemon juice, broth, salt and pepper. Bring to a boil, skimming off any foam that rises to the surface. Reduce the heat and simmer uncovered, for 15-30 minutes.

  3. Adjust the seasonings and stir in parsley.

  4. To serve, spoon couscous (if desired) into shallow bowls and top with the stew.

  5. 460 calories

  6. 67 carbs

  7. 22 gr protein

  8. 12 gr fat

  9. no cholesterol

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