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Baked Chickpea Stew

Published on July 4, 2014 | By |

Thinking about how to:

a) Control hunger pangs? b) Control your blood sugar levels? c) Reduce the risk of developing colon cancer? d) Prevent cardiovascular disease? e) Maintain a good level of iron and essential minerals in your body? f) Ensure a good balance of nutrients as part of a healthy diet?

…the humble, but very versatile, nutty, buttery tasting little chickpea can do all that and more…

Chickpeas can be enjoyed year-round and are available either dried or canned (try to avoid BPA lined cans). Canned beans only need to be heated for hot recipes or used as is in salads.

Make this savory vodka, cilantro flavored chickpea stew, and enjoy the delicious benefits.

Ingredients

  • 1 cup dried chickpeas
  • 1 medium onion, chopped
  • 1 carrot, peeled and chopped
  • 1 cup tomato, chopped
  • ½ cup tomato sauce
  • 1 tsp garlic powder (or 2 whole cloves)
  • 1 organic vegetable cube
  • 2 tbsp. vodka (optional)
  • 2 tbsp. fresh cilantro, chopped (optional, can substitute with fresh parsley)
  • 5 tbsp. extra virgin olive oil, divided
  • 2 tsp freshly squeezed lemon juice
  • Salt, freshly ground black pepper

Directions

  • 1. Sort through the chickpeas to remove any debris, small stones or damaged beans.
  • 2. Place beans in strainer and rinse under cool running water. (Canned beans require rinsing as well)
  • 3. Boil over medium heat with 3 cups of pure filtered water for about 1 hour. (Skip this step if using canned chickpeas)
  • 4. In a pan, heat 3 tbsp. olive oil on medium heat and sauté the chopped onion and carrot.
  • 5. Add the vodka and cook another 1 minute for alcohol to evaporate.
  • 6. Add the chopped tomatoes, tomato sauce, garlic, vegetable cube and bring to a simmer.
  • 7. Transfer the beans to a small covered roasting pan.
  • 8. Add about 2 cups of water, salt and pepper.
  • 9. Bake in a preheated oven at 200°c/390°f for about 1½ hours. Add a little water throughout the cooking process, if necessary, to maintain a nice saucy consistency.
  • 10. Add the chopped cilantro and lemon juice and continue to bake, covered, for another 30 minutes.
  • 11. To serve, sprinkle with freshly ground pepper and the remaining olive oil.