Chickpea Tomato Stew
Our kids loved eating the chickpeas in this simple stew, and declared it “Scramblicious.” For a meatier meal, serve it with cooked chicken breast strips or shrimp, either served separately, or mixed into the stew.
- 2 Tbsp. extra virgin olive oil
- 3 shallots finely chopped
- 2 tsp. curry powder
- 1 tsp. ground cumin
- 15 oz. canned chickpeas (garbanzo beans)(or use 1 1/2 cups home-cooked chickpeas for every 15 oz. can), drained and rinsed
- 14 1/2 oz. diced tomatoes with their liquid
- 1 cup red pasta sauce or tomato sauce
- 1/4 cup fresh mint and/or fresh oregano, or 3/4 tsp. dried oregano, to taste
- 1 cup low fat sour cream or plain yogurt, for serving (optional)
In a heavy skillet, heat the oil over medium heat. Add the shallots and sauté them until they start to brown, 3-4 minutes.
Add the curry powder and cumin and cook, stirring, for another minute.
Add the chickpeas, tomatoes and pasta sauce (if using dried oregano rather than fresh, add it now, too) and simmer it for about 10 minutes. Remove it from the heat and stir in the fresh mint and/or oregano.
Serve the stew over the rice, topped with a spoonful of sour cream or yogurt, if desired, or you can refrigerate it for up to 3 days, or freeze it for up to 3 months.
Slow Cooker Directions:
Omit the oil. Combine all ingredients, except sour cream or yogurt, in the slow cooker and cook on low for 5-10 hours or on high for 2 1/2 - 3 hours.
(Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Do Ahead or Delegate: Chop the shallots, or fully prepare and refrigerate or freeze the stew.
Scramble Flavor Booster: Increase the curry powder to 1 Tbsp., add 1/4 tsp. cayenne pepper with the other spices, and use the fresh herbs.
Tip: Remember that organic food doesn’t always mean healthy food. Organic cookies or chips have the same amount of calories and fat as the conventional varieties, plus often are more costly. Opt for a healthy snack (organic or conventional) like nuts, fruit, popcorn, whole grain crackers or yogurt instead.
Nutritional Information Per Serving (% based upon daily values): Calories 229, Total Fat: 8g, 12%; Saturated Fat: 1g, 5%; Cholesterol: 5mg, 2%; Sodium: 93mg, 4%; Total Carbohydrate: 32g, 11%; Dietary Fiber: 6g, 25%; Sugar: 6g; Protein: 8g
Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!