Chickpea Stew Scented with Lemon & Cumin

Number of Servings: 6 (448g)
Prep Time: 10 min.
Cook Time: 30 min.


  • 4 cups water
  • 1 cup instant dry polenta
  • 1 Tbsp. butter
  • 1 Tbsp. olive oil
  • 1 cup chopped onion
  • 1½ tsp. minced garlic
  • ¼ cup lemon juice
  • 1 tsp. ground cumin
  • ¼ tsp. black pepper
  • 2 (15 oz.) cans chickpeas (garbanzo beans), drained
  • 2 (14.5 oz.) cans diced tomatoes, undrained
  • ½ cup chopped green onions

    Optional Garnishes*:

    • ¾ cup reduced-fat sour cream


  1. Bring water to a boil in a medium saucepan.
  2. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer stirring frequently (3 minutes).
  3. Remove from heat; stir in butter. Cover and set aside.
  4. While polenta cooks, heat oil in a large nonstick skillet over medium-high heat.
  5. Add onion and garlic; sauté (3 minutes).
  6. Add lemon juice, cumin, black pepper, chickpeas, and tomatoes; bring to a boil. Reduce heat, and simmer (6 minutes).
  7. Stir in green onions. Serve stew over polenta and top with sour cream, if desired.

*Optional garnishes have not been included in the rating of this recipe.

Nutrition Facts

6 servings per container

Serving Size 448g

Amount per serving
Calories 270
% Daily Value*
Total Fat 7g 9%
Saturated Fat 2g 10%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 2.5g
Cholesterol 5mg 2%
Sodium 410mg 18%
Total Carbohydrate 44g 16%
Dietary Fiber 8.5g 32%
Total Sugars 8g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 26g
Protein 9g
Vitamin D 0mcg 0%
Calcium 58.8mg 4%
Iron 1.8mg 10%
Potassium 485mg 10%
Vitamin A 23.6mcg 2%
Vitamin C 7.8mcg 8%
Vitamin E 0.8mg 6%
Vitamin K 21.9mcg 20%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 2.2mg 15%
Vitamin B6 0.2mg 10%
Folate 51mcg 13%
Vitamin B12 0mcg 0%
Biotin 2.5mcg 6%
Chloride 10.5mg 0%
Pantothenate 0.2mg 0%
Phosphorus 127.6mg 10%
Iodine 1.3mcg 0%
Magnesium 52.3mg 10%
Zinc 1mg 10%
Selenium 6mcg 10%
Copper 0.3mg 35%
Manganese 0.8mg 35%
Chromium 6.7mcg 20%
Molybdenum 12.7mcg 30%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Water, Diced Tomatoes (tomatoes, Tomato Juice, Less Than 2% Of: Salt, Calcium Chloride, Citric Acid), Chickpeas (prepared Chick Peas, Water, Salt, Calcium Chloride (firming Agent), Disodium Edta Added To Promote Color Retention), Onion, Instant Dry Polenta, Lemon Juice, Butter (sweet Cream), Olive Oil, Garlic, Cumin, Black Pepper.

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