Chickpea Stew Scented with Lemon and Cumin

Chickpea Stew Scented with Lemon and Cumin Recipe
Photography: Karry Hosford
The garbanzo beans provide plenty of protein for this meatless, one-dish meal. Polenta gives the dish a creamy base and balances the spicy sauce.


6 servings (serving size: 1 1/3 cups stew, 2/3 cup polenta, and 2 tablespoons sour cream)

Recipe from

Cooking Light

Nutritional Information

Calories 400
Caloriesfromfat 22 %
Fat 9.6 g
Satfat 4 g
Monofat 2.6 g
Polyfat 1 g
Protein 12.9 g
Carbohydrate 68 g
Fiber 9.8 g
Cholesterol 21 mg
Iron 2.8 mg
Sodium 838 mg
Calcium 180 mg


4 cups water
1 cup instant dry polenta
1 tablespoon butter
1 tablespoon olive oil
1 cup chopped onion
1 1/2 teaspoons bottled minced garlic
1/4 cup lemon juice
1 teaspoon ground cumin
1/4 teaspoon black pepper
2 (15-ounce) cans chickpeas (garbanzo beans), drained
2 (14.5-ounce) cans diced tomatoes, undrained
1/2 cup chopped green onions
3/4 cup reduced-fat sour cream


Bring water to a boil in a medium saucepan. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 3 minutes, stirring frequently. Remove from heat; stir in butter. Cover and set aside.

While polenta cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté for 3 minutes. Add lemon juice, cumin, black pepper, chickpeas, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes. Stir in the green onions. Serve stew over polenta. Top with sour cream.

October 2003
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