Jamaican Chickpea Stew
User Reviews
5
9 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
20 mins
-
Total Time
25 mins
-
Servings
4 servings
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Calories
245 kcal
-
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 yellow onion diced, medium
- 4 cloves garlic peeled and minced
- 1 ½ tsp curry powder
- 1 tsp thyme dried
- ½ tsp ground allspice
- ½ tsp red pepper flakes crushed
- salt to taste
- ¼ cup red wine dry
- 1 black beans 15 oz can, drained and rinsed
- 1 chickpeas 15 oz can, drained and rinsed
- 1 diced tomatoes 14.5 oz can, undrained
For serving:
- 3 cups brown rice cooked
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
(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%)
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
9 reviews
Excellent
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