Chickpea Stew Scented Wtih Lemon and Cumin

May 10, 2023May 10, 20230 12
Delicious Chickpea Stew with Lemon and Cumin recipe for a hearty meal
in Stew

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 cups water
1 cup dry instant polenta
1 tablespoon butter
1 tablespoon olive oil
1 cup chopped onion
1 1/2 teaspoons bottled minced garlic
1/4 cup lemon juice
1 teaspoon ground cumin
1/4 teaspoon black pepper
2 cans chickpeas , drained ( garbanzo beans )
2 cans diced tomatoes , undrained
1/2 cup chopped green onion
3/4 cup reduced-fat sour cream

Nutrision Information

Servings Per Recipe
6
Calories
332
Sugar
6g
Fat
10g
Chickpea stew is a staple in many cultures around the world, and this recipe is a flavorful take on the classic dish. The lemon and cumin really give it a unique twist that is sure to satisfy even the biggest meat-eaters. The polenta adds a heartiness to the stew that is perfect for chilly nights, while the green onion and sour cream provide a fresh balance to the dish. Whether you're a seasoned vegetarian or just looking for a meatless meal option, this chickpea stew is the perfect addition to your recipe collection.

Instructions

1.In a large saucepan, bring water to a boil.
2.Gradually whisk in polenta, and reduce heat to low.
3.Stir in butter and keep cooking for 5 minutes or till they fully cooked.
4.In a separate saucepan, heat olive oil over medium-high heat.
5.Add onion and garlic, and sauté for 3 minutes.
6.Stir in lemon juice, cumin, black pepper, chickpeas, and diced tomatoes.
7.Cover, reduce heat, and simmer, stirring occasionally, for 25 minutes or till the fluid in the mixture has reduced.
8.Add green onion and stir.
9.Remove from heat. Serve with dollops of reduced-fat sour cream.

PROS

This chickpea stew is filling, affordable, and easy to make.
It’s a great vegetarian and gluten-free option that doesn’t compromise on flavor or nutrition.
The chickpeas provide a great source of plant-based protein, while the cumin adds a depth of warm, earthy flavor to the stew.
The lemon juice adds a refreshing acidity that helps balance out the other flavors.

CONS

Some may not like the texture of the chickpeas in the stew.
It may also be perceived as too heavy due to the use of polenta.
The reduced-fat sour cream can be substituted with another dairy-free or plant-based alternative for those with lactose intolerance or who follow a vegan diet.

HEALTH & BENEFITS

This chickpea stew is high in fiber, iron, and protein, making it a great meal option for vegetarians and vegans. The cumin in the stew has been linked to aiding in digestion and reducing inflammation, while the tomatoes are a great source of antioxidants that promote good overall health. The use of polenta instead of rice or bread as a starch also provides a gluten-free option that can be enjoyed by those with celiac disease or gluten intolerance.

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