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Turkish Chickpea Stew

Yield 4 servings (serving size: 1 3/4 cups)
Dried beans, a low-fat, high protein meat replacement, star in this one-dish meal.

Ingredients

  • 1 tablespoon olive oil
  • 1 cup thinly sliced onion
  • 1 teaspoon fennel seeds, crushed
  • 1 teaspoon brown sugar
  • 1/2 teaspoon ground cumin
  • 4 garlic cloves, crushed
  • 3 1/2 cups chopped tomato (about 1 1/2 pounds)
  • 1 tablespoon white wine vinegar
  • 3/4 teaspoon salt
  • 1/2 teaspoon crushed red pepper
  • 4 cups trimmed spinach
  • 4 cups water
  • 2 (15-ounce) cans chickpeas (garbanzo beans), drained
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 2 tablespoons chopped fresh mint
  • 2 teaspoons chopped fresh dill

Nutrition Information

  • calories 329
  • caloriesfromfat 22 %
  • fat 7.8 g
  • satfat 1 g
  • monofat 3.5 g
  • polyfat 2.2 g
  • protein 16.2 g
  • carbohydrate 53.2 g
  • fiber 10 g
  • cholesterol 0.0 mg
  • iron 6.8 mg
  • sodium 787 mg
  • calcium 159 mg

How to Make It

  1. Heat olive oil in a Dutch oven over medium-high heat. Add onion; sauté 5 minutes. Add fennel, sugar, cumin, and garlic, and cook 1 minute. Stir in tomato, vinegar, salt, and pepper, and sauté for 10 minutes or until slightly thick. Stir in spinach, water, and chickpeas; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Remove from heat; stir in parsley, mint, and dill.