Friday, December 16, 2016

Chickpea Stew

This recipe doesn't seem like it makes a lot but you pair it with brown rice. It's very filling and feed my family of 5 just right.

2 -15 ounce cans chick peas, drained
1 tbsp olive oil
1 medium onion, minced
2 cloves garlic, minced
1/4 cup red bell pepper, chopped
1 medium tomato, chopped
1 carrot, diced
1 tsp dried parsley
1/2 tsp dried basil
1/2 tsp dried oregano
1 tbsp tomato paste
2 cups water
1/2 tsp salt

Heat oil in a large saucepan on medium-high heat. Add onions and cook until soft, about 4 minutes. Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil and oregano. Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened. Mash some of the chickpeas, with the back of a fork to thicken stew. Season with salt and pepper. Served in a bowl a long side brown rice.

Adapted from Heaithiersteps.com

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