This chickpea stew is loaded with fiber, proteins, vitamins and minerals. Chickpeas make for a delicious and inexpensive meal too! Enjoy this stew on a cold winter's day. I promise, even the kids will like it!
1cupchickpeas, dry(or two 15-oz cans of chickpeas, drained)
1mediumonion, finely chopped
3garlic cloves, minced
1/2red pepper, finely chopped
15-20cherry tomatoes, chopped
1carrot, peeled and diced
2cupsreserved liquid from boiled chickpeas or water
Black pepper to taste
(For dried chickpeas) Soak chickpeas overnight. Drain and rinse the next day. Add chickpeas to a pot and cover completely with water. Bring to a boil and then simmer for about 1 hour. Drain chickpeas (reserve 2 cups of liquid) and set aside.
(For canned chickpeas) Drain chickpeas and set aside.
Heat oil in large saucepan over medium high heat. Add onions and cook for 4-5 minutes until soft.
Add garlic and cook for 30 seconds until fragrant.
Add bell pepper, tomatoes, carrots, chickpeas, parsley and Italian seasoning.
Add tomato paste and 2 cups liquid (either reserved liquid from boiled chickpeas or water) and bring to a boil.
Reduce heat and simmer on medium for 20-30 minutes until sauce thickens.
Using the back of your fork, mash a few of the chickpeas to help thicken the stew. Cook for an additional 5 minutes.
Add Kosher salt, cayenne pepper and black pepper to taste.