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Lemon Chickpea & Tomato Stew

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $4.54 One serving costs about $4.54

$4.54 per serving

3 people like this recipe

3 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,vegetarian,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian lunch,soup,main course,main dish,dinner
spoonacular Score:91%

Spoonacular Score: 91%

 

If you want to add more gluten free, dairy free, and lacto ovo vegetarian recipes to your recipe box, Lemon Chickpea & Tomato Stew might be a recipe you should try. For $4.54 per serving, you get a main course that serves 4. One portion of this dish contains approximately 19g of protein, 10g of fat, and a total of 363 calories. This recipe from Foodista requires jalapeno chili, garlic cloves, olive oil, and garlic. 3 people have tried and liked this recipe. Autumn will be even more special with this recipe. From preparation to the plate, this recipe takes roughly 45 minutes. Overall, this recipe earns a tremendous spoonacular score of 86%. If you like this recipe, you might also like recipes such as Spinach, Tomato & Chickpea Stew, Moroccan roasted tomato and chickpea stew, and Lemony Chickpean And Oven-dried Tomato Stew.

Stew on the menu? Try pairing with Cabernet Sauvignon, Chablis, and Malbec. Full-bodied red wines like malbec and cabernet sauvignon are the perfect accompaniment for beef stew. Fish stew probably calls for a white wine, such as chablis. You could try iNapaWine Cabernet Sauvignon. Reviewers quite like it with a 5 out of 5 star rating and a price of about 75 dollars per bottle.

iNapaWine Cabernet Sauvignon

Immediate sense of spice to the nose followed by intense black cherry,plum with hints of peppercorn. Big alcohol is evident but I wouldn't call it overpowering in that sense. It does make for a "fruit bomb" of a beginning to this tasty Cab. All in all a strong showing.

» Get this wine on Amazon.com

Ingredients

Servings:
4
4  bay leaves- broken
bay leaves- broken
4
4  bay leaves- broken
bay leaves- broken
30 ounces
30 ounces canned chickpeas
canned chickpeas
5 cups
5 cups chicken broth
chicken broth
1 tsp
1 tsp crushed red pepper
crushed red pepper
1 Clove
1 Clove garlic
garlic
3
3  garlic cloves
garlic cloves
1
1  jalapeno chili
jalapeno chili
4 Tbsps
4 Tbsps fresh lemon zest
fresh lemon zest
1 Tbsp
1 Tbsp olive oil
olive oil
1.5 tsps
1.5 tsps dried oregano
dried oregano
some
some salt& pepper
salt& pepper
1
1  shallot
shallot
2 cups
2 cups fresh spinach loosely
fresh spinach loosely
1.5 cups
1.5 cups dried oven tomatoes
dried oven tomatoes
4  bay leaves- broken
4
bay leaves- broken
4  bay leaves- broken
4
bay leaves- broken
30 ounces canned chickpeas
30 ounces
canned chickpeas
5 cups chicken broth
5 cups
chicken broth
1 tsp crushed red pepper
1 tsp
crushed red pepper
1 Clove garlic
1 Clove
garlic
3  garlic cloves
3
garlic cloves
1  jalapeno chili
1
jalapeno chili
4 Tbsps fresh lemon zest
4 Tbsps
fresh lemon zest
1 Tbsp olive oil
1 Tbsp
olive oil
1.5 tsps dried oregano
1.5 tsps
dried oregano
some salt& pepper
some
salt& pepper
1  shallot
1
shallot
2 cups fresh spinach loosely
2 cups
fresh spinach loosely
1.5 cups dried oven tomatoes
1.5 cups
dried oven tomatoes

Equipment

sauce pan
sauce pan
oven
oven
frying pan
frying pan
sauce pan
sauce pan
oven
oven
frying pan
frying pan


Instructions

  1. In a large saucepan, heat the olive oil.
  2. Add the shallot & garlic and cook over medium heat, stirring, until soft, about 5 minutes.
  3. Add the chickpeas, chile, oregano, bay leaf and crushed red pepper and season with salt & pepper.
  4. Cook, stirring frequently, until the herbs are fragrant and the chickpeas are hot and starting to brown- (careful they sometimes jump out of the pan), about 5-7 minutes.
  5. Add the broth, lemon zest, lemon juice and bring to a boil.
  6. Simmer the stew over moderately low heat until the broth is reduced by half, about 20 minutes.
  7. Stir in the Oven-Dried Tomatoes, garlic and chard and simmer for 5 minutes.
  8. Discard the bay leaf.
  9. Season the stew with salt & pepper and serve with warm crusty bread to soak up the juices.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.56
Ingredient
4 bay leaves- broken
4 bay leaves- broken
30 ounces canned chickpeas
5 cups chicken broth
1 teaspoon crushed red pepper
1 Clove garlic
3 garlic cloves
1 jalapeno chili
4 tablespoons fresh lemon zest
1 tablespoon olive oil
1.5 teaspoons dried oregano
1 shallot
2 cups fresh spinach loosely
1.5 cups dried oven tomatoes
Price
$0.08
$0.08
$1.73
$3.78
$0.10
$0.07
$0.20
$0.06
$0.41
$0.17
$0.16
$0.14
$0.54
$10.75
$18.24

Nutritional Information

Quickview
362 Calories
19g Protein
9g Total Fat
57g Carbs
67% Health Score
Limit These
Calories
362k
18%

Fat
9g
15%

  Saturated Fat
1g
7%

Carbohydrates
57g
19%

  Sugar
17g
20%

Cholesterol
5mg
2%

Sodium
1940mg
84%

Get Enough Of These
Protein
19g
38%

Manganese
2mg
145%

Vitamin K
98µg
94%

Vitamin B6
1mg
64%

Fiber
15g
63%

Potassium
1934mg
55%

Copper
1mg
50%

Iron
7mg
42%

Vitamin A
2017IU
40%

Magnesium
158mg
40%

Vitamin C
32mg
39%

Phosphorus
349mg
35%

Folate
118µg
30%

Vitamin B2
0.45mg
27%

Vitamin B1
0.38mg
25%

Vitamin B3
4mg
25%

Zinc
2mg
18%

Calcium
170mg
17%

Vitamin B5
1mg
16%

Selenium
8µg
12%

Vitamin E
1mg
9%

covered percent of daily need

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