Chickpea, Chard, and Tomato Stew

Serve this full-flavored stew with salad and crusty French bread or garlic toast for a light meal. For heat, add 1/4 teaspoon ground red pepper.

Yield: 8 servings (serving size: 1 1/2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 161
  • Calories from fat: 17%
  • Fat: 3g
  • Saturated fat: 0.2g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 1g
  • Protein: 18g
  • Carbohydrate: 16.6g
  • Fiber: 3.9g
  • Cholesterol: 33mg
  • Iron: 1.8mg
  • Sodium: 610mg
  • Calcium: 40mg

Ingredients

  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 3 garlic cloves, minced
  • 1 pound ground chicken
  • 1/4 cup no-salt-added tomato paste
  • 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
  • 4 cups chopped Swiss chard
  • 2 cups chopped tomato
  • 1 cup water
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon kosher salt
  • 3 (14-ounce) cans fat-free, less-sodium chicken broth

Preparation

  1. Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 1 minute. Add chicken; sauté 4 minutes. Add tomato paste; cook 1 minute. Partially mash chickpeas with a potato masher. Add chickpeas, chard, and remaining ingredients; bring to a boil. Reduce heat, and simmer 15 minutes. Cool completely. Place chickpea mixture in an airtight container or heavy-duty zip-top plastic bag; freeze.
  2. Thaw chickpea mixture overnight in refrigerator. Reheat chickpea mixture in microwave or place mixture in a large saucepan; bring to a boil. Reduce heat; simmer 5 minutes.
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