Mediterranean Chick Pea Stew

TOTAL TIME: 1 hr 30 min
Prep: 15 min
Inactive Prep: 40 min
Cook: 35 min
YIELD: 4 Servings


  • 1 whole head garlic, unpeeled
  • 2 tablespoons extra-virgin olive oil
  • Pinch freshly ground black pepper and sea salt
  • 2 sweet red bell peppers, seeded and julienned
  • 1 red finger hot chile pepper, seeded and minced*
  • 3 scallions, thinly sliced
  • 2 teaspoons paprika
  • 1 teaspoon cumin
  • Pinch sea salt
  • 2 (28-ounce or 796 ml) cans whole, peeled, organic tomatoes, hand crushed
  • Pinch brown sugar
  • 3 cups canned chick peas, rinsed and drained
  • Zest of 1 lemon
  • 10 large fresh mint leaves, stacked, rolled up and sliced into ribbons ( chiffonade)
  • Handful fresh parsley, leaves picked and minced
  • *Cook's Note: Hot chile, omit if sensitive or prefer less heat.
  • Whole-wheat pitas, cut into wedges and toasted, for serving
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      Preheat the oven to 400 degrees F.

      Slice the top off of the head of garlic; lay it on some aluminum foil and drizzle with olive oil, and a pinch black pepper. Seal the aluminum foil over the garlic and roast for 40 minutes.

      In a large saucepan, heat the olive oil over medium heat. Add the peppers and scallions to the pan, coat with salt, paprika, and cumin. Saute for 8 minutes. Pour in the hand-crushed tomatoes, brown sugar, sea salt, and freshly ground pepper. Let simmer for 20 minutes. Peel 8 cloves of roasted garlic and crush with a fork. Add the garlic, chick peas, lemon zest, mint, and parsley to the stew. Stir and heat through. Ladle stew into big bowls and serve with toasted whole-wheat pita wedges.

      Per serving: Calories 338; Total Fat 10 grams; Saturated Fat 1 gram; Protein 14 grams; Total Carbohydrate 49 grams; Sugar: 18 grams; Fiber 12 grams; Cholesterol 0 milligrams; Sodium 1486 milligrams;


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