Chickpea Stew Scented with Lemon and Cumin

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.

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

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Nutritional Information

Amount per serving
  • Calories: 400
  • Calories from fat: 22%
  • Fat: 9.6g
  • Saturated fat: 4g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 1g
  • Protein: 12.9g
  • Carbohydrate: 68g
  • Fiber: 9.8g
  • Cholesterol: 21mg
  • Iron: 2.8mg
  • Sodium: 838mg
  • Calcium: 180mg

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

Preparation

  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.
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