There is something about turning the calendar page over to September that makes me think “hearty” food. Warm, spicy and filling stew but not heavy or loaded down with calories. It’s so good and good for you. I have been eating this stew all week long with pumpkin cornbread (recipe coming next week) and I’ve been in an autumnal heaven.

Kristy

Ingredients:

  • 1 pound dried chick-peas, washed
  • 6 cups water
  • 1 tsp salt or to taste
  • 1 tbsp extra virgin olive oil
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 2 tsp paprika
  • 4 medium-large tomatoes, diced
  • 1 bay leaf
  • 3-4 tbsp no salt added tomato paste
  • 2 medium sized potatoes, diced (use a good boiling potato like yukon gold)
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp cayenne pepper
  • 2 cups liquid from cooking the beans
  • fresh ground black pepper to taste
  • fresh parsley, chopped for garnish

Preparation:

  1. Soak the beans overnight in 6-8 cups cold water. Drain and cook, covered, in 6 cups water for 1 hour or until tender. Drain, retaining 2 cups cooking liquid.
  2. In a dutch oven or large soup pot heat the olive oil and saute the onions and garlic over medium heat until the onion is tender, about 5 minutes.
  3. Add the paprika, stir and then add the tomatoes and bay leaf. Simmer over medium heat for 10 minutes.
  4. Add the potatoes, thyme, oregano, cayenne pepper, salt, reserved bean liquid and cooked chick peas. Bring to a boil, reduce heat, cover, and simmer 30 minutes or until the potatoes are tender.
  5. Remove the bay leaf and stir in the tomato paste to thicken.
  6. Season with black pepper to taste.
  7. Serve garnished with chopped parsley.

Nutritional Info:

Makes 12 cups.

Serving size 1 cup.

Nutrients per serving: Calories: 188, Cal. from Fat: 29.5, Total Fat: 3.5g, Sat. Fat: 0g, Carbs: 32.5g, Fiber: 8.5g, Sugars: 6g, Protein: 9g, Sodium: 170mg, Chol: 0mg

Notes:

This stew will keep up to 5 days in the refrigerator. It also freezes really well.

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2 Comments

 
  1. Brandon says:

    This sounds delicious! I can’t wait to try it. I’m curious, have you ever tried a version of this in a crock pot?

    Thank you! So glad to have found your website…I have a long list of fresh new recipes to try out!

    • Kristy says:

      Hi Brandon, I haven’t made this in the crock pot but I’m sure it would work really well. If you don’t cook dried beans and save some of the water for the broth then you could use canned beans and use vegetable broth instead. Enjoy! Kristy

 
 

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