Chickpea Stew Scented with Lemon & Cumin

Number of Servings: 6 (1.402.70)
Active Time: 10 min.
Total Time: 30 min.

This fragrant stew turns simple canned chickpeas into an easy, elegant supper. Polenta thickens the stew, making it more filling and creamy.

Ingredients

  • 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

Directions

  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

5.10 servings per container

Serving Size 1.402.70

Amount per serving
Calories 20
% Daily Value*
Total Fat 16g 8.61%
Saturated Fat 32g 0.10%
Trans Fat 0g
Polyunsaturated Fat 8.5g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 26.00%
Total Carbohydrate 9g 0%
Dietary Fiber 70g 0.00%
Total Sugars 0g
Includes 0g Added Sugars 58.80%
Sugar Alcohol 4g
Other Carbohydrate 2g
Protein 10g
Vitamin D 0.1mcg 8%
Calcium 0.8mg 6%
Iron 21.9mg 20%
Potassium 10mg 8%
Vitamin A 0.1mcg 8%
Vitamin C 2.2mg 15%
Vitamin E 0.2mg 10%
Vitamin K 51mcg 15%
Thiamin 0mg 0%
Riboflavin 2.5mg 6%
Niacin 0.2mg 0%
Vitamin B6 127.6mg 10%
Folate 1.3mcg 0%
Vitamin B12 52.3mcg 10%
Biotin 1mcg 10%
Chloride 6mg 10%
Pantothenate 0.3mg 35%
Phosphorus 0.8mg 35%
Iodine 6.7mcg 20%
Magnesium 12.7mg 30%
Zinc 10.5mg 0%
Selenium 0mcg %
Copper 0mg MILK%
Manganese 0mg %
Chromium 0mcg N%
Molybdenum 0mcg N%

* 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.

Ingredients

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