Jamaican Chickpea Stew
User Reviews
5.0
9 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
25 mins
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Servings
4 servings
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Calories
245 kcal
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Course
Main Course
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Cuisine
American
Jamaican Chickpea Stew
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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
- 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
Instructions
- 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.
- 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.
Genuine Reviews
User Reviews
Overall Rating
5.0
9 reviews
Excellent
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