Healthy and Delicious Chickpea Stew Recipe - w/ Dr. Tanya Page

berbere spice

🥗Healthier: homemade spice blend

💰Cheaper: cayenne pepper + paprika

Homemade blend can reduce sodium and adjust heat levels.

vegetable broth

🥗Healthier: low-sodium vegetable broth

💰Cheaper: water + seasoning

Using water cuts costs while still providing flavor.

fresh cilantro

🥗Healthier: parsley

💰Cheaper: dried cilantro

Parsley offers a similar flavor profile and is often more accessible.

spinach

🥗Healthier: kale

💰Cheaper: frozen spinach

Kale is nutrient-dense and frozen spinach is budget-friendly.

Mix 1 teaspoon of sweet paprika and 1 teaspoon of salt in a bowl.

Add 1/2 teaspoon of allspice, black pepper, ground cardamom, cloves, coriander, and ground ginger to the bowl.

Add 1/4 to 1/2 teaspoon of cayenne depending on spice tolerance; mix together and set aside.

Preheat the oven to 450°F.

Rinse 2 cans of no salt added chickpeas to wash off preservatives.

Toss the chickpeas with 1 tablespoon of oil and spread them out in a single layer on a baking sheet.

Roast the chickpeas in the oven for 16 to 18 minutes, stirring occasionally until golden brown.

Cut carrots and potatoes into 1-inch chunks.

Heat 2 tablespoons of olive oil in a pot over medium heat.

Add chopped garlic, onions, and ginger to the pot; cook for about 2 minutes until soft.

Add 2 tablespoons of the spice mixture to the pot and continue cooking and stirring for another couple of minutes until the spices are toasted and fragrant.

Add 1 (8 oz) can of tomato sauce to the pot.

Collect the roasted chickpeas from the oven and add them to the pot along with the potatoes and carrots.

Bring the stew to a boil, then reduce to a simmer.

Cover the stew and let it cook for about 20 minutes.

Uncover the stew and let it simmer until thick and the potatoes and carrots are very tender, which could take another 20 to 25 minutes.

Ladle the stew into bowls and serve with flatbread on the side.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary