This recipe is perfect for a winter day, or to make for daily lunches. Instead of sitting at your office thinking about which seamless place looks better, make this on a Sunday night and bulk it up for the whole week. It’s easy to add protein to this recipe, and work with different side grains. Delicious, healthy, easy, and comforting – A MUST TRY!
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Italian Chickpea Stew
Servings: 6
Ingredients
Chickpea Stew
- 3 tablespoons extra virgin olive oil
- 3 cans (15oz) chickpeas, drained
- 4 cups onions, diced
- 2 1/2 cups plum tomatoes, diced
- 1 cup leek, diced
- 2 cup carrots, peeled, and diced
- 3 tablespoons capers
- 1/2 teaspoon red pepper flakes
- 1 tablespoon garlic minced
- 2 tablespoons tomato paste
- 1 cup vegetable stock
- 2 tablespoons dried porcini mushrooms, rehydrated
- 1 cup porcini mushroom liquid
- 1 cup white wine
- 1 cup chopped mixed olives, pitted
- 1 tablespoon fennel seeds, ground in mortar pestle
- 2 cups fennel bulb, chopped
- 2 sprigs of rosemary, chopped
- 2 sprigs oregano, chopped
Italian Couscous
- 1 cup Italian Couscous
- 4 cups vegetable stock
- 3 tablespoons extra virgin olive oil
- 3 tablespoons parsley, roughly chopped
Instructions
Chickpea Stew
- Start off by cooking the onions in the extra virgin olive oil, on low heat, until translucent and have reached a golden color.
- Add leeks, fennel, carrots, and garlic and cook for an additional 5-7 minutes stirring occasionally.
- Add the tomato paste, and crushed fennel seeds and stir for 2 minutes until the vegetables are covered with the tomato paste
- Add wine and let it cook on high heat until you start seeing a glaze on the vegetables about 5 minutes
- Add the remaining vegetables porcini mushroom, tomatoes, chickpeas and mushroom liquid, and the herbs & spices rosemary, oregano and red pepper flakes
- Taste and adjust seasoning
- Stir everything together and let it simmer on medium heat for 45 minutes
- Finish with olives and capers
- Make sure you adjust the seasoning if needed.
- Garnish with fresh basil
Italian Couscous
- In a medium size pot, add vegetable stock and a pinch of salt and bring to a simmer
- Throw the Italian couscous in and cook until all the liquid has been absorbed about 15-17 minutes
- Take off the heat and fold in extra virgin olive oil, and parsley
- Serve the chickpea stew on a bed of couscous. With a side of red wine this would be a perfect supper.
