This Zesty Chickpea Chicken Stew is excellent. It has an utterly savoury flavour and tastes like every season of the year combined in one meal.
The nutty, satisfying flavour of chickpeas is the perfect image of autumn. The pungent taste of ginger reminds me of the cosy days of winter. Fresh parsley brings a touch of spring. And finally, the sweet red bell pepper has the taste of late summer nights.
Along with that, it is packed with a tremendous amount of nutrients, definitely keeping you satiated and energised throughout the whole day.
What are the ingredients for this zesty chickpea chicken stew?
Well, the ingredients are quite simple, accessible and affordable. All you need is chicken breast, onion, garlic, carrots, red peppers, seasoning and pieces de resistance – chickpeas and ginger.
For the full method and quantities, see the recipe card bellow or watch the video!
- 1 tbsp olive oil
- 600 g chicken breast
- ½ onion
- 4 garlic cloves
- 1 big carrot
- 1 tsp salt
- ½ tsp black pepper
- 1 tbsp fresh ginger (grated) or 1/2 tbsp of ground ginger
- 1tsp Oregano
- 1 big red bell pepper
- 400 g chopped tomatoes (canned)
- 150 ml of water
- 200 cooked chickpeas (100 dried)
- Optional: a few branches of parsley to garnish
Prepare all ingredients to have them ready to hand: dice the chicken breast; chop the onion, carrot, and the red pepper into small squares; prepare the seasoning; open the chopped tomatoes can; press the garlic cloves; peel and grate the ginger root.
In a large frying pan heat 1 tbsp of olive oil over high heat until is hot. Add the chopped onion and the crushed garlic cloves, stir-fry until the onion is translucent.
Add the diced chicken breast and cook, occasionally stirring, for around 12-13 minutes, until it tenderizes and browns a little.
Lower the heat to medium and add the small cubes of carrot and cook for 1-2 minutes. Then, toss in the bell pepper, ginger, salt, black pepper, oregano and mix well. Cook for 2 more minutes, stirring occasionally.
Stir in the chopped tomatoes and 150 ml of water. Bring to boil, lower the heat and let it simmer for around 15 minutes until a thick sauce forms. Then add chickpeas to the mixture, mix well and let them warm for 2 – 3 minutes. Garnish with chopped parsley. Hooray! It’s ready to serve.
- It’s faster to make this recipe with canned chickpeas. However, I recommend cooking them yourself. They are worth the time and are pretty easy to prepare: cover with a few inches of water and let them soak overnight or 8-10 hours.
- Then in a large saucepan, cover with a few inches of water, bring to boil, and let them simmer for around 40 minutes. I usually do this a day before I start cooking anything with chickpeas.
- *One crucial fact to remember is that chickpeas double their volume, so if you want 200 g of cooked chickpeas, you have to rehydrate 100 g of dried chickpeas.
Nutrition per Serving
Important: *Beware that the values of products may differ. All the nutrition values are based on McCance and Widdowson’s ‘composition of foods on the nutrient content of the UK food supply.
Why do I use ginger in this chickpea chicken stew?
Because I often struggle with nausea and abdominal discomfort, I’ve looked for some natural ingredients that can be included in my diet (I prefer finding natural remedies before resorting to tablets).
During my research, I found out that ginger has the proven magic to help with indigestion and is highly effective against nausea. Therefore, I use it in many of my recipes, whether fresh or ground.
At the end of the day, it’s good to know that besides the zesty and fresh taste, ginger has more healthy benefits.
Why you should totally include chickpeas in your diet?
Chickpeas are my favourite legumes in the whole wide world. They remind me of home and winter holidays. Hence, the reason why I included them in my “next-generation recipe book”.
While they taste AH-MAAZING, chickpeas also help improve digestion and bring good healthy little bacteria soldiers in your gut to fight with the bad ones.
These lovely peas are also rich in plant-based protein and fibre. Therefore, keeping your appetite under control and helping you manage your weight.
You can easily include chickpeas in your diet, due to their versatile usage and of course, because of the myriad of existent recipes over the web.
If you are a vegetarian, you can use them as a substitute for meat – chickpeas contain a high amount of protein.
Finally, one more reason for them to be present in your diet, is that they are affordable and easy to find in supermarkets.
Find out more evidence-based benefits of why to eat chickpeas and other pulses, check this article for NHS (UK National Health Services).
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