Jamaican Chickpea Stew

User Reviews

5.0

9 reviews
Excellent
  • Prep Time

    5 mins

  • Cook Time

    5 mins

  • Total Time

    25 mins

  • Servings

    4 servings

  • Calories

    245 kcal

  • Course

    Main Course

  • Cuisine

    American

Jamaican Chickpea Stew

This simple, spicy, and satisfying vegetarian stew takes only 20 minutes to whip up. Inspired by Cooking Light's Jamaican Chicken Stew.

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Ingredients

Servings
  • 1 tbsp olive oil
  • 1 medium yellow onion diced
  • 4 cloves garlic peeled and minced
  • 1 ½ tsp curry powder
  • 1 tsp dried thyme
  • ½ tsp ground allspice
  • ½ tsp crushed red pepper flakes
  • salt to taste
  • ¼ cup dry red wine
  • 1 15 oz can black beans, drained and rinsed
  • 1 15 oz can chickpeas, drained and rinsed
  • 1 14.5 oz can diced tomatoes, undrained

For serving:

  • 3 cups cooked brown rice
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Instructions

  1. Heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic and sauté until the onion is translucent, about 5 minutes. Add the curry powder, thyme, allspice, red pepper flakes, and salt; cook until fragrant, about 30 seconds.
  2. Stir in the red wine, black beans, chickpeas, and tomatoes. Bring to a full boil, then reduce the heat to medium low and simmer, uncovered, for 15 minutes. Taste and add additional salt if desired. Serve over brown rice.

Notes

  • Preparation tip: If your rice isn't already cooked, start it about 15 minutes before you make the stew. It should be ready right about the same time the stew is!

Nutrition Information

Show Details
Calories 245kcal (12%) Carbohydrates 43g (14%) Protein 5g (10%) Fat 5g (8%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Sodium 156mg (7%) Potassium 383mg (11%) Fiber 5g (20%) Sugar 4g (8%) Vitamin A 213IU (4%) Vitamin C 13mg (14%) Calcium 69mg (7%) Iron 3mg (17%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 245 kcal

% Daily Value*

Calories 245kcal 12%
Carbohydrates 43g 14%
Protein 5g 10%
Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Sodium 156mg 7%
Potassium 383mg 8%
Fiber 5g 20%
Sugar 4g 8%
Vitamin A 213IU 4%
Vitamin C 13mg 14%
Calcium 69mg 7%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.

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Overall Rating

5.0

9 reviews
Excellent

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