Mediterranean Chickpea Stew
Serves 4 to 6
Time 45 min
If you like, stir fresh herbs like oregano, parsley or mint into the cooked couscous before spooning this hearty chickpea stew over the top.
Special Diets:
Ingredients
- 2 tablespoons extra-virgin olive oil
- 2 cloves garlic, finely chopped
- 1 medium yellow onion, chopped
- 1 green bell pepper, chopped
- 4 medium zucchini, chopped
- 1 (35.0-ounce) can whole peeled tomatoes, drained
- 1 1/2 cup cooked chickpeas, drained
- 1 tablespoon capers, drained
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 5 cups cooked couscous
Method
Heat oil over medium heat in a large skillet.
Lower the heat, add garlic and onions and cook for 5 minutes until translucent.
Add green peppers and cook 5 minutes more.
Add zucchini and cook for 15 minutes.
Add tomatoes, crushing them with your hands.
Bring to a simmer and cook for another 20 minutes, or until zucchini is soft and translucent but still holds its shape.
Stir in chickpeas and capers and cook for another 5 minutes.
Season with salt and pepper, then serve over couscous.
Nutritional Info:
Per serving: 370 calories (70 from fat), 7g total fat, 1g saturated fat, 0mg cholesterol, 550mg sodium, 64g carbohydrates (10g dietary fiber, 11g sugar), 13g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 2 tablespoons extra-virgin olive oil
- 2 cloves garlic, finely chopped
- 1 medium yellow onion, chopped
- 1 green bell pepper, chopped
- 4 medium zucchini, chopped
- 1 (35.0-ounce) can whole peeled tomatoes, drained
- 1 1/2 cup cooked chickpeas, drained
- 1 tablespoon capers, drained
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 5 cups cooked couscous