RECIPE: Chick pea stew

mandogirlFebruary 25, 2008

This is a hearty flavorful vegetarian stew. It's a diet recipe I tweaked heavily to make it taste less "diet." Still very low in fat. Makes 2 large main dish portions.

olive oil

white onion, chopped, about a cup

garlic, 2-3 cloves, minced

1 15-oz can chick peas (garbanzo beans), drained & rinsed

salt

pepper

cumin, to your preference (I use about a tablespoon)

chili powder, to your preference (I shake in maybe 2 teaspoons worth 'cause I like spice)

1 bell pepper, any color you like, diced

2 medium tomatoes, diced

1 8-oz can tomato sauce

hot pepper sauce (few shakes) if desired

1/4 cup water

1/4 cup cous cous

Warm a couple teaspoons of olive oil in a heavy bottomed sauce pot (calphalon hard adonized or le crueset work well). Add diced onion & minced garlic. Saute for a few minutes. Add drained chick peas and spices. Saute for a few minutes until onions are soft. Add bell pepper & tomatoes. Cook till things start to get bubbly. Add tomato sauce and hot pepper sauce. I also add some more cumin, salt & pepper at this point. Bring to a boil. I like to let it simmer covered on med-low till the bell pepper starts to get tender...maybe 15 minutes. Then add 1/4 cup water and 1/4 cup cous cous. Turn heat down as low as possible (or off) and cover. Let sit until the cous cous is cooked and much of the liquid is absorbed...about 5 or 10 minutes, but the longer you can let it sit the better it gets!

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woodie2

Thanks for the recipe. It sounds really good to me, I like all of these flavors and it still sounds healthy - I don't think you could have tweaked it too much :)

    Bookmark   February 27, 2008 at 3:40PM
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