Recipe of the Week: Mediterranean Chickpea Stew

October 21st is Garbanzo Bean Day, but I think they are better known as Chickpeas.  

Recent studies have linked chickpeas and a Mediterranean diet with numerous health benefits, such as improved heart health, reduced risk of diabetes and dementia and a decreased risk of stomach cancer.

High in protein, they are one of the earliest cultivated legumes: 7,500 year-old remains have been found in the Middle East.

Here is a hearty fall stew full of fresh herbs, spinach and protein packed chickpeas.

Enjoy!
Stacy

Mediterranean Chickpea Stew

Ingredients:

2 tablespoons extra virgin olive oil

1 medium yellow onion, chopped

2 cloves garlic, finely chopped

1 red bell pepper, cored, seeded and chopped

4 medium zucchini, chopped

35 oz. can whole peeled tomatoes

1 can vegetarian broth

1 1/2 cups cooked chickpeas, drained (or you can use (1) 14 oz. canned chickpeas, drained)

1 bag (8oz) baby spinach

1 tablespoon capers, drained and rough chopped

1/2 teaspoon fresh oregano, chopped

2 tablespoons fresh parsley, chopped

1 tablespoon cumin

salt and pepper, to taste

5 cups cooked couscous

Directions:

Heat oil over medium-low heat in a large skillet. Add onion and cook for 5 minutes until translucent, then add garlic and cook for 1 minute.  

Add pepper and zucchini and cook for another 15 minutes.  Add tomatoes and broth and bring to a simmer and cook for another 20 minutes or until zucchini is soft and tomatoes begin to break down (you can use a wooden spoon to break apart). 

Stir in chickpeas and cook for another 3-5 minutes and then add spinach, capers and fresh herbs/spices.  Season with salt and pepper.  Simmer for an additional 3-5 minutes before serving over 1/2 cup couscous.

* Please note:  This recipe is dairy free, vegan, vegetarian and high in fiber!