elaine's mediterranean chickpea stew

BreadandSoupLady avatar
By Elaine Douglas
from Vancouver, BC

I use my home canned or frozen tomatoes for this. They have no additives or preservatives. This dish is very nutritious and high fibre. Can be served immediately but tastes best reheated and served the second day. 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.

serves 4-6
prep time 15 Min
cook time 1 Hr
method Stove Top

Ingredients For elaine's mediterranean chickpea stew

  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, finely chopped
  • 1 medium yellow onion, chopped
  • 1 green or red bell pepper, cored, seeded, and chopped (i prefer red but green is pretty)
  • 4 medium zucchini, chopped
  • 1 (35-ounce) can whole peeled or diced tomatoes, drained
  • 1 1/2 cups cooked chickpeas, drained
  • 1 tablespoon capers, drained
  • salt and pepper to taste
  • cooked couscous or rice

How To Make elaine's mediterranean chickpea stew

  • 1
    Heat oil over medium heat in a large skillet. Lower the heat, add garlic and onions and cook for 5 minutes until translucent. Add red or green peppers and cook 5 minutes more.
  • 2
    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.
  • 3
    Stir in chickpeas and capers and cook for another 5 minutes. Season with salt and pepper, and then serve over couscous or rice.
  • 4
    Nutrition Per serving (about 17oz/494g-wt.): 370 calories (70 from fat), 7g total fat, 1g saturated fat, 13g protein, 64g total carbohydrate (10g dietary fiber, 11g sugar), 0mg cholesterol, 550mg sodium
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