Name: Chickpea Tomato Stew
Cook time: 25 min
Total time: 25 min
Ingredients: 2 Tbsp. extra virgin olive oil; 3 shallots (finely chopped); 2 tsp. curry powder; 1 tsp. ground cumin; 15 oz. canned chickpeas (drained and rinsed, or use 1 1/2 cups home-cooked chickpeas for every 15 oz. can); 14 1/2 oz. diced tomatoes (with their liquid); 1 cup red pasta sauce or tomato sauce; 1/4 cup fresh mint (or fresh oregano or 3/4 tsp. dried oregano, to taste); 1 cup low fat sour cream (or plain yogurt, for serving, optional)

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Chickpea Tomato Stew

Jessica Braider

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.

5 from 1 vote

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Cook Time 25

Total Time 25

Course Main Dish

Cuisine Mediterranean

Servings servings

Calories 297 kcal

Ingredients

2 Tbsp. extra virgin olive oil
3 shallots finely chopped
2 tsp. curry powder
1 tsp. ground cumin
15 oz. canned chickpeas drained and rinsed, or use 1 1/2 cups home-cooked chickpeas for every 15 oz. can
14 1/2 oz. diced tomatoes with their liquid
1 cup red pasta sauce or tomato sauce
1/4 cup fresh mint or fresh oregano or 3/4 tsp. dried oregano, to taste
1 cup low fat sour cream or plain yogurt, for serving, optional

Instructions

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.)

Notes

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.

Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!

Nutrition

Calories: 297kcalCarbohydrates: 31gProtein: 10gFat: 17gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 20mgSodium: 650mgPotassium: 789mgFiber: 8gSugar: 6gVitamin A: 750IUVitamin C: 17mgCalcium: 196mgIron: 5mg

Keyword 30 Minutes (or less) Meals, Dairy-Free, Dinner, Fall, Freezer-Friendly, Gluten-Free, High Fiber, Kid-Friendly, Kosher, Low Fat, Low Sodium, Main Dish, Make-Ahead, Nut-Free, Potluck/Buffet, Slow Cooker, Soups & Stews, Spring, Summer, Vegan, Vegetarian, Winter

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