Chickpea Stew - Capital Area Food Bank
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Chickpea Stew

By cafb June 30, 2019

350 calories | 54g carbs | 9g total fat (1g sat fat) | 14g protein |360g sodium | 10g fiber per serving

Serves 4 for $5.10


  • 2 tablespoons olive oil
  • 3 cloves garlic, finely chopped
  • ½ teaspoon red pepper flakes
  • 1 teaspoon dried thyme leaves
  • 1 cup orange juice
  • 2 (15-ounce) cans no-salt-added diced tomatoes
  • 2 (15-ounce) cans no-salt-added chickpeas, rinsed and drained
  • Salt
  • 3 cups cooked rice


  1. Heat oil over medium-low heat in a large pan that has a lid. When the oil is hot, add the garlic, red pepper flakes, and thyme.
  2. Cook and stir for 1 minute, being careful not to burn the garlic.
  3. Increase the heat to medium-high. Add the orange juice, tomatoes, and chickpeas; bring to a boil.
  4. Reduce heat and simmer until the stew thickens a bit, about 10 minutes.
  5. Season with salt. Serve with the rice.

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Good for You:

Chickpeas are high in protein and fiber