Mediterranean Chickpea Stew Mediterranean Chickpea Stew

<p>Mediterranean Chickpea Stew</p> Author: Gilean Watts and The Canadian Living Test Kitchen Credits: Photography by Ronald Tsang

You can make this hearty soup vegetarian by omitting the bacon, sautéing the veggies in olive oil instead of the bacon fat and substituting vegetable broth for the chicken broth. Use the bottom of a heavy saucepan to crush the fennel seeds, which will release their licorice-like flavour. If you don't have fresh spinach, you can use half of a 300-gram package of frozen spinach; just be sure to thaw and drain it well before stirring it into the soup.

  • Prep time 15 minutes
  • Total time 15 minutes
  • Portion size 4 servings

Ingredients

  • 3 strips bacon , chopped
  • 1 onion , chopped
  • 1 pkg (227 g) cremini mushrooms , cut in quarters
  • 2 ribs celery , chopped
  • 2 cloves garlic , finely grated or pressed
  • 1 tablespoon tomato paste
  • 2 teaspoons dried savory
  • 1/4 teaspoon dried fennel seeds , crushed
  • 1 can (796 mL) whole tomatoes , crushed by hand
  • 2 cups sodium-reduced chicken broth
  • 1 can (540 mL) chickpeas , drained and rinsed
  • 1/2 teaspoon each salt and pepper
  • 4 cups baby spinach
  • 1 tablespoon lemon juice
  • 1/4 cup 2% plain yogurt
  • Quarter baguette , cut in 6 pieces (optional)

Method

In Dutch oven or large heavy-bottomed saucepan, cook bacon over medium heat, stirring often, until crisp, about 4 minutes. Using slotted spoon, transfer to paper towel–lined plate to drain. Set aside.

Drain all but 1 tbsp fat from pan; cook onion, mushrooms and celery over medium heat, stirring, until softened, about 5 minutes. Add garlic, tomato paste, savory and fennel seeds; cook, stirring, for 1 minute. Add tomatoes and broth; bring to boil. Reduce heat and simmer for 2 minutes. Stir in chickpeas, salt and pepper; cook until heated through. Remove from heat; stir in spinach and lemon juice.

Divide stew among serving bowls; dollop with yogurt. Sprinkle with bacon. Serve with baguette (if using).

Nutritional facts Per serving: about

  • Fibre 7 g
  • Sodium 844 mg
  • Sugars 9 g
  • Protein 11 g
  • Calories 189
  • Total fat 6 g
  • Potassium 784 mg
  • Cholesterol 9 mg
  • Saturated fat 2 g
  • Total carbohydrate 26 g

%RDI

  • Iron 24
  • Fibre 0.0
  • Folate 36
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 14
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 31
  • Vitamin C 42
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Mediterranean Chickpea Stew

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