Easy Recipe: Spicy Chickpea Stew
A Delicously Healthy Dinner Recipe Brimming with Feel-Good Food
Aug 16, 2008
Cooking with chickpeas is a good meat substitute as they contain high levels of protein and are easily digested. Most people have only eaten them in hummus, but they can be used in soups and stews. They are inexpensive and can be cooked straight from the jar or can. Dried chickpeas should be soaked overnight before cooking.
Cooking with Chickpeas
A little known fact about chickpeas is that they contain the essential amino acid tryptophan which can actually make you feel good (Essential amino acids are those that the human body cannot produce on its own and must gather from food sources.) The most famous source of tryptophan is chocolate and although it is delicious, it probably should not be eaten in great quantities.
In a report which appeared in the Journal of Archeological Science earlier this year, researcher Zohar Kerem from the Hebrew University of Jerusalem writing about chickpeas and tryptophan said:
"Tryptophan is a natural amino acid and it is essential that we ingest some in our diet, but once you go beyond that essential level, tryptophan provides us with many other natural health benefits. It modulates our behaviour and emotions, and in many ways works like Prozac."
Shahar Abbo, a colleague of Zohar Kerem said that higher tryptophan levels allow better functioning under stress.
These are good reasons for eating more foods containing tryptophan and another natural source is potatoes. This healthy vegetarian dinner recipe contains both chickpeas and potatoes and will provide a healthy meal that leaves everyone stress-free and smiling.
Cooking chickpeas with an aromatic combination of exotic spices makes this easy vegetarian recipy tasty enough to serve to guests.
Easy Chickpea Stew
Serves 6
Ingredients
- 1 large onion finely chopped
- 5 cups vegetable stock made with stock cube or bouillion powder
- 1 tsp cinnamon
- 1 tsp ground cumin
- 1 tsp turmeric
- 1 heaped tbs freshly grated root ginger or 1 tsp dried ground ginger
- 3 carrots cut into small sticks
- 1lb / 450g potatoes, diced
- 1 can chickpeas (400gms/14 oz)
- 1 can chopped tomatoes
- 10 dates, pitted and sliced into quarters
- 1 tbsp lemon juice
- 5 saffron threads
- ¼ cup roughly chopped coriander
- salt and pepper to taste
Method
- Pour 2 cups of vegetable stock into a large saucepan and add the onions.Simmer for 15 minutes.
- In a bowl place cinnamon, turmeric, cumin and ginger. Using 2 or 3 tbsp of the remaining stock, mix spices together to form a paste.
- Stir spices into the saucepan of onion and stock, and mix well.
- Add carrots and bring to the boil, stirring occassionaly.
- Add potatoes and tomatoes and simmer until potatoes are soft, about 15 minutes. Ensure that it does not dry out. There should be sufficient gravy.
- Add drained and rinsed chickpeas, saffron threads, lemon juice and coriander.
- Stir together gently and add salt and pepper to taste.
Serve with rice or couscous and a bowl of yogurt as additional sauce.
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