Mediterranean Chick Pea Stew

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

ingredients

  • 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
    • recipe tools
      • COMMENT ON THIS PROJECT

            

        Sign in

        All fields are required.

        E-mail Address:

        Password:

        Remember me on this computer

        Signing in

        Please enter your email address and we will send your password

        E-mail Address

        Your password has been sent and should arrive in your mailbox very soon.

        Not a member?

        Sign up for My Cooking Channel to share photos, show off your style, and connect to an enthusiastic and helpful community.

        It's free and easy.

      • Print Recipe

      Directions

      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;

      COMMENT ON THIS PROJECT

          

      Sign in

      All fields are required.

      E-mail Address:

      Password:

      Remember me on this computer

      Signing in

      Please enter your email address and we will send your password

      E-mail Address

      Your password has been sent and should arrive in your mailbox very soon.

      Not a member?

      Sign up for My Cooking Channel to share photos, show off your style, and connect to an enthusiastic and helpful community.

      It's free and easy.

      Review This Recipe

      You must be logged in to review this recipe.

      4

      Newest Ratings and Reviews

      Read all 9 reviews

      • on November 04, 2013

        Flag

        Absolutely delicious!

        people found this review Helpful.
        Was this review helpful to you? Yes | No
      • on June 29, 2012

        Flag

        I am not a vegitarian and this was one of the best dishes I have ever had!

        people found this review Helpful.
        Was this review helpful to you? Yes | No
      • on January 30, 2012

        Flag

        Love it! So tasty & so healthy!

        people found this review Helpful.
        Was this review helpful to you? Yes | No
      Advertisement

      On TV

      *ALL TIMES EASTERN
      ON AIR
      NOW
      TONIGHT
      10:00
      PM

      Get Cooking Channel on your TV.