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Lemon Chickpea & Tomato Stew

 
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 $2.42

$2.42 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,gluten free,dairy free,lacto ovo vegetarian side dish
spoonacular Score:86%

Spoonacular Score: 86%

 

Lemon Chickpea & Tomato Stew is a gluten free, dairy free, and vegetarian main course. For $2.42 per serving, this recipe covers 25% of your daily requirements of vitamins and minerals. One serving contains 263 calories, 13g of protein, and 9g of fat. From preparation to the plate, this recipe takes about 45 minutes. Only a few people made this recipe, and 3 would say it hit the spot. It will be a hit at your Autumn event. If you have bay leaves- broken, jalapeno chili, pepper, and a few other ingredients on hand, you can make it. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 87%. This score is amazing. Try Spinach, Tomato & Chickpea Stew, Moroccan roasted tomato and chickpea stew, and Crockpot Gingered Chickpean and Spicy Tomato Stew for similar recipes.

Ingredients

Servings:
4
4  bay leaves
bay leaves
30 oz
30 oz canned chickpeas
canned chickpeas
5 cups
5 cups chicken broth
chicken broth
1 tsp
1 tsp crushed crushed red pepper
crushed 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
fresh spinach
1.5 cups
1.5 cups dried tomatoes
dried tomatoes
4  bay leaves
4
bay leaves
30 oz canned chickpeas
30 oz
canned chickpeas
5 cups chicken broth
5 cups
chicken broth
1 tsp crushed crushed red pepper
1 tsp
crushed 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
2 cups
fresh spinach
1.5 cups dried tomatoes
1.5 cups
dried tomatoes

Equipment

sauce pan
sauce pan
frying pan
frying pan
sauce pan
sauce pan
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: $2.46
Ingredient
4 bay leaves
30 ounces canned chickpeas
5 cups chicken broth
1 teaspoon crushed 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
1.5 cups dried tomatoes
Price
$0.08
$1.73
$3.78
$0.10
$0.07
$0.20
$0.06
$2.00
$0.17
$0.16
$0.14
$0.54
$0.84
$9.85

Tips

Health Tips

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Cooking Tips

  • Rumor has it you can freeze whole lemons and grate them while still frozen whenever you want to pump up the lemon flavor in a dish. Next time you have some lemons not getting used, give it a try (and let us know how it goes).

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If you find that you're always missing lemon zest, purchase lemon extract and substitute a 1/2 teaspoon extract for every tablespoon zest.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic lemons if you're using them for zest.

Disclaimer

Nutritional Information

Quickview
262 Calories
13g Protein
8g Total Fat
36g Carbs
50% Health Score
Limit These
Calories
262
13%

Fat
8g
13%

  Saturated Fat
1g
7%

Carbohydrates
36g
12%

  Sugar
2g
3%

Cholesterol
0.0mg
0%

Sodium
1884mg
82%

Get Enough Of These
Protein
13g
27%

Manganese
2mg
110%

Vitamin K
84µg
81%

Vitamin B6
1mg
60%

Vitamin C
46mg
56%

Fiber
11g
47%

Vitamin A
2118IU
42%

Copper
0.49mg
24%

Iron
4mg
24%

Phosphorus
241mg
24%

Folate
96µg
24%

Potassium
828mg
24%

Magnesium
84mg
21%

Calcium
143mg
14%

Zinc
1mg
13%

Vitamin B3
2mg
12%

Vitamin E
1mg
11%

Vitamin B1
0.12mg
8%

Vitamin B5
0.8mg
8%

Selenium
5µg
7%

Vitamin B2
0.12mg
7%

Vitamin B12
0.12µg
2%

covered percent of daily need

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