Chickpea Stew Scented with Lemon & Cumin - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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


  • 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.

Nutritional analysis per serving: Calories 270; Total Fat 7g (9% Daily Value); Saturated Fat 2g (10% DV); Trans Fat 0g; Cholesterol 5mg (2% DV); Sodium 410mg (18% DV); Total Carbohydrate 44g (16% DV); Dietary Fiber 8.5g (32% DV); Total Sugars 8g; Includes 0g Added Sugars (0% DV); Protein 9g; Vitamin D 0% DV; Calcium 4% DV; Iron 10% DV; Potassium 10% DV; Copper 35% DV; Manganese 35% DV; Molybdenum 30% DV.
Recipe by Guiding Stars at
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