Fennel, tomatoes and olives add a touch of the Mediterranean to this simple chickpea stew. If you prefer, you can also serve this with whole wheat pita instead of the couscous.
- Portion size 4 servings
- Credits : Canadian Living Magazine: November 2011
- 2 tablespoons extra-virgin olive oil
- 1 onion chopped
- 1 sweet green pepper chopped
- 2 cloves garlic minced
- 1/2 teaspoon crushed fennel seeds
- 1/4 teaspoon pepper
- 1/4 teaspoon hot pepper flakes
- 1 (28 oz/796 ml) diced no-salt-added tomatoes
- 1 (19 oz/540 ml) chickpea drained and rinsed
- 1/2 cup sliced large stuffed green olives
- 1/2 cup chopped fresh parsley
- 1/4 teaspoon dried mint
- 1 cup whole wheat couscous
MethodIn shallow Dutch oven, heat oil over medium heat; cook onion, green pepper, garlic, fennel seeds, pepper and hot pepper flakes, stirring occasionally, until tender, about 5 minutes.
Stir in tomatoes, chickpeas, olives, half of the parsley and the mint; bring to boil. Reduce heat and simmer, stirring often, until slightly thickened, about 15 minutes. Stir in remaining parsley; cook for 5 minutes.
Meanwhile, in bowl, stir couscous with 1-1/2 cups boiling water; cover with plastic wrap and let stand for 5 minutes. Fluff with fork. Serve with stew.
Nutritional facts Per serving: about
- Sodium 617 mg
- Protein 15 g
- Calories 462.0
- Total fat 12 g
- Potassium 317 mg
- Cholesterol 0 mg
- Saturated fat 2 g
- Total carbohydrate 78 g
- Iron 52.0
- Folate 38.0
- Calcium 18.0
- Vitamin A 18.0
- Vitamin C 83.0