Chunky Tomato, Chickpeas & Mushroom Stew
1 Tablespoon extra-virgin olive oil
1 teaspoon coriander seeds, crushed
2 cloves garlic, minced
1 small shallot, minced
4 baby bella mushrooms, chopped
1 15 oz. can chickpeas, rinsed and drained
2 15 oz. cans diced tomatoes*
1 teaspoon balsamic vinegar
1 teaspoon smoked paprika
1 teaspoon cinnamon
1 pinch salt and black pepper to taste
Cilantro leaves for garnish
1/2 cup whole wheat couscous (optional)
1 cup water or low-sodium broth (optional)
In a large skillet over medium-low heat, add olive oil, garlic, shallots and crushed coriander. Saute for a few minutes until fragrant. Toss in the mushrooms and chickpeas and saute for a few more minutes. Stir gently and allow the flavors to meld together. Add the tomatoes, vinegar, paprika, cinnamon, salt and pepper. Simmer for 10 minutes to cook through and allow it to thicken a bit.
If you want to serve over couscous, just add dry couscous to a small pot with liquid and bring to boil. Reduce heat to a simmer and cook until liquid is dissolved. Flake with a fork and remove from heat. If you’d rather no grains, just serve over a bed of greens. Enjoy!
*To reduce sodium, use diced tomatoes with no-salt added.
Nutrition Information (per serving with couscous): Calories: 534, Total Fat: 10 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 913 mg, Carbohydrate: 95 g, Sugars: 5 g, Protein: 19 g
Vicki Shanta Retelny – I am an active member of the Academy of Nutrition and Dietetics and have served on many boards, committees and working groups in the organization. Most notably, I have served on the executive committee of the Food and Culinary Professionals and served as chair of theNutrition Entrepreneurs – both dietetic practice groups of the Academy of Nutrition and Dietetics. I am currently a board member for the Illinois Academy of Nutrition and Dietetics and I am serving as the Vice Chair for the Academy’s Member Value Committee.