This one is a regular in my house. Simple, easy, healthy and requiring basic ingredients I usually have in my pantry. Chickpeas are softened in a warm bath of garlic and spices, and then freshened up with yogurt and herbs. If you don’t have chickpeas, I would suggest lentils or white beans, but really any bean would work. Canned tomatoes, fresh tomatoes or tomato purée can be swapped for tomato paste, and any stock will be fine if you don’t happen to have vegetable stock. Spinach can be left out entirely, or subbed with any other green vegetable. I’ve used zucchini before! These are work-with-what-you’ve-got times, and this recipe is very flexible. You can cook along with me on Instagram! I’ve saved last night’s videos in my highlights. Enjoy!
- ½ yellow onion, diced
- 4 cloves of garlic, minced
- 2 teaspoons ground cumin
- ½ teaspoon ground coriander (optional)
- dash of cinnamon
- pinch crushed red pepper
- 2 tablespoons tomato paste
- 1 can chickpeas, drained & rinsed
- 2 cups vegetable stock
- 2 large handfuls fresh spinach
- olive oil
- nonfat Greek yogurt
- fresh mint
- fresh cilantro
- cracked black pepper
In a medium sized pot, preheat olive oil – about two turns of the pan – over medium high heat. Sauté the onion with a sprinkle of salt to soften it. Add the garlic, and cook an additional minute. Then, add your spices, and toast for about 30 seconds. Add the tomato paste and cook an another minute or two. Next the chickpeas, and finally the broth. Stir to combine.
Bring the mixture to a rapid simmer – you should see more bubbles, and larger ones, than you would with a regular simmer. This helps to soften and open the chickpeas slightly, so they absorb all of the great flavors in the liquid! Cover and reduce heat to low/ medium low, depending on your stove. Cook for about 45 minutes, stirring occasionally. The stew should thicken on it’s own, but if you aren’t satisfied with the consistency, you can remove the lid for the last 10-15 minutes of cook time. Taste to see if you need to add more salt.
This recipe can be made a day in advance up until this point.
Just before serving, add two large handfuls of fresh spinach, and stir until wilted. Plate the stew on its own for a low-carb option, or over rice or grains. I love to serve this with Persian rice (pictured below) or plain jasmine rice, but I also use brown rice and/or cauliflower rice if I’m going for more nutrition. Quinoa or farro would be delicious too!
Top with a dollop of Greek yogurt, torn mint & cilantro and freshly cracked black pepper. A drizzle of good extra-virgin olive oil would also be lovely. Serve immediately.