Chickpea Stew (Low GI)

Name: Chickpea Stew (Low GI)
Total time: 4200 s
Yield: Serves 4 servings
Ingredients: 1 1/4 cups dried chickpeas (220 g); 4 tomatoes or one 14 oz can diced tomatoes (400 g); 2 red bell peppers; 1 zucchini; 1 yellow onion; 3 cloves garlic or equivalent garlic paste; 3 sprigs fresh mint; 3 sprigs fresh cilantro; 2 tablespoons lemon juice; 1 teaspoon ground cumin; 2 teaspoons paprika; 1 teaspoon ras el hanout; 1/2 cup tomato purée (100 g); 1 tablespoon tomato paste; 2/3 cup nonfat yogurt or soy yogurt for those sensitive to lactose (160 g); Olive oil; Salt, pepper; Optional: fresh chili pepper

DoG Dominique (ABCvosIG) @cook_112513276

A delicious way to cook chickpeas.

DoG Dominique (ABCvosIG) @cook_112513276

A delicious way to cook chickpeas.

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Ingredients

70 min

Serves 4 servings

1 1/4 cupsdried chickpeas (220 g)
4tomatoes or one 14 oz can diced tomatoes (400 g)
2red bell peppers
1zucchini
1yellow onion
3 clovesgarlic or equivalent garlic paste
3 sprigsfresh mint
3 sprigsfresh cilantro
2 tablespoonslemon juice
1 teaspoonground cumin
2 teaspoonspaprika
1 teaspoonras el hanout
1/2 cuptomato purée (100 g)
1 tablespoontomato paste
2/3 cupnonfat yogurt or soy yogurt for those sensitive to lactose (160 g)
Olive oil
Salt, pepper
Optional: fresh chili pepper

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Steps

70 min

1

The day before, soak the chickpeas in three times their volume of water. The next day, drain and rinse them.
2

If using fresh tomatoes, bring a pot of water to a boil. Score the tomatoes and blanch them for 15 seconds to make peeling easier. Dice them into small cubes. Also dice the bell peppers and zucchini. Thinly slice the onion.
3

Using a mortar and pestle, crush the garlic, cumin, paprika, and ras el hanout together to make a thick paste (dersa).
4

In a Dutch oven or large pot, add the dersa, tomato purée, and tomato paste. Cook for 5 minutes, then add the chickpeas and all the vegetables. Add 2 cups water (500 ml), salt, and pepper. Cover and simmer on low heat for 1 hour.
5

Mix the yogurt with the lemon juice. Chop the herbs, add them to the yogurt, and mix well.
6

When the stew is ready, taste and adjust seasoning if needed. Serve the stew in a bowl, top with the herbed yogurt, a drizzle of olive oil, and, if desired, a few slices of fresh chili pepper.

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DoG Dominique (ABCvosIG) @cook_112513276

Published in the US on August 05, 2025 14:01

Je suis passionnée de cuisine, du bon et bien manger pour le plaisir et la santé et je m'intéresse particulièrement à l'alimentation IG bas.Mon blog s'appelle abcvosig