5.0 from 9 votes
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.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4 servings
Calories: 245 kcal
Course:
Main Course
Cuisine:
American
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.
Cup of Yum
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
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
% 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.