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Recipe: Chickpea Stew with Poached Eggs

I’m a big fan of stews (especially one pot stews, like this one) because they’re usually very hearty and the clean-up is easy!  Plus, they freeze well and you can flavor them easily according to your taste.  This stew is best with soft, juicy tomatoes when they’re in season (aka now).  The egg yolk adds depth and protein – actually, the yolk is very high in protein and has many more vitamins and minerals than the white.  Though these flavors are heavily rooted in Middle Eastern cuisine, feel free to add any vegetables that you have at home (i.e. kale or eggplant).

Chickpea Stew  with Poached Eggs

Serves 8

  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 1 red bell pepper, diced
  • 2-3 cloves of garlic, minced
  • 2 teaspoons sweet smoked paprika
  • 1 pinch saffron
  • ¼ teaspoon turmeric
  • 1 teaspoon ground coriander
  • ½ teaspoon cayenne pepper (feel free to use more or less according to taste)
  • 2 tablespoons tomato paste
  • 5-6 cups tomatoes, chopped
  • 1 ½ cups cooked garbanzo beans (if using canned, drain and rinse well)
  • ¼ cup cilantro, chopped
  • ¼ cup parsley, chopped
  • 6 eggs
  • Salt and pepper to taste

In a large saucepan, heat the olive oil over medium.  Add the onion and bell pepper and let cook, stirring occasionally until softened, about 7 or 8 minutes.  Add the garlic, paprika, coriander, saffron, cayenne, and turmeric and cook for another minute or two until you can smell the seasoning.  Add the tomato paste, stir well and cook for another 2-3 minutes.  Finally, add the tomatoes, bring to a boil, and then simmer over low heat for about 20 minutes or until slightly thickened.

Add the garbanzos, parsley, and cilantro and stir well. Raise the heat a little to a medium-low setting and add the eggs one by one to the stew.  Try not to break the yolks or stir much while the eggs cook for about 4-5 minutes or until the whites are set and yolks are runny.  Finally, ladle the stew into individual serving dishes, including an egg in each one.

173 calories ∣ 73 calories from fat ∣ 8 g fat ∣ 2 g saturated fat ∣ 17 g carbs ∣ 5 g fiber ∣ 9 g protein ∣ Excellent source of vitamins A, C, K ∣ Manganese ∣Folate ∣Selenium

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