RECIPE: Chick pea stew
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.
white onion, chopped, about a cup
garlic, 2-3 cloves, minced
1 15-oz can chick peas (garbanzo beans), drained & rinsed
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!