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Chickpea Stew Scented with Lemon and Cumin

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

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.