Mediterranean Stewed Chickpeas

Mediterranean Stewed Chickpeas 150 Author: Canadian Living Credits: Mediterranean Stewed Chickpeas 150

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

Ingredients

  • 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

Method

In 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

%RDI

  • Iron 52.0
  • Fibre 0.0
  • Folate 38.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 18.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 18.0
  • Vitamin C 83.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Quick & Easy

Mediterranean Stewed Chickpeas

Login