Spiced Chickpea Stew with Feta Toasts

Vegetarian
Health score
10%
Spiced Chickpea Stew with Feta Toasts
30 min.
6
334kcal

Suggestions


Welcome to a culinary delight that is sure to impress your taste buds: Spiced Chickpea Stew with Feta Toasts! This vibrant dish is packed with layers of flavor, making it a perfect choice for lunch or dinner. With just 30 minutes of prep and cooking time, you’ll find that this vegetarian main course is both quick and satisfying, perfect for busy weeknights or leisurely weekends.

The star of this hearty stew is the chickpeas, which are not only a fantastic source of protein but also lend a wonderful texture to the dish. We combine them with juicy diced tomatoes, roasted red peppers, and a medley of aromatic spices like caraway seeds and coriander to create a comforting and filling stew. The subtle heat from crushed red-pepper flakes adds just the right amount of kick!

To complement this delicious stew, we serve it alongside toasted rustic bread topped with a delectable mixture of feta cheese, fresh herbs, and a drizzle of high-quality olive oil. Once broiled to perfection, these toasts become irresistibly buttery and bubbly, making them the ideal accompaniment to your chickpea stew. This recipe is not just a meal; it’s an experience—a warm hug in a bowl accompanied by delightful toasts, perfect for sharing with friends and family. So, let's get cooking and savor every bite of this healthy yet indulgent dish!

Ingredients

  • 30 oz chickpeas rinsed canned
  • cup tomatoes diced with juice canned
  • 0.1 teaspoon caraway seeds 
  • teaspoon coriander seeds 
  • ounce feta cheese crumbled
  • clove garlic cloves minced peeled
  • teaspoon kosher salt 
  • cup chicken broth low sodium
  • 0.5 tablespoon oregano dried
  • 0.5 teaspoon red-pepper flakes crushed to taste
  • cup roasted peppers red jarred drained roughly chopped
  • slice rustic bread 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • pot
  • broiler
  • stove
  • mortar and pestle
  • immersion blender

Directions

  1. Using a mortar and pestle , crush garlic, chiles, coriander, salt, and caraway to form a rough paste full of cracked seeds.
  2. Heat oil in a saucepan over medium-high heat.
  3. Add garlic mixture, and cook until just softened, about 3 minutes.Stir in half of the chickpeas, tomatoes, roasted red peppers, and stock. Cover the pot and simmer over very low heat, stirring often, for 45 minutes.
  4. Let cool slightly.Meanwhile lightly toast the bread slices in a 350 degree oven for about 5 minutes.
  5. Remove the toast from the oven and turn the broiler on to get hot. In a small bowl mix together the chopped tomatoes, oregano and feta.
  6. Add a drizzle of very good olive oil. Heap about 1 ½ tablespoons on top of each toast and place them on a baking sheet.
  7. Put the toasts under the broiler for a few moments until they begin to bubble and get brown.
  8. Remove the toasts from broiler. Set aside.Using an immersion blender process the cooled tomato and chickpea mixture to a slightly chunky puree.
  9. Add the rest of the chick peas. Return the pan to the stove and reheat. Divide the stew among bowls, and serve with the tomato and feta toasts on the side.

Nutrition Facts

Calories334kcal
Protein17.78%
Fat39.18%
Carbs43.04%

Properties

Glycemic Index
17.06
Glycemic Load
5.54
Inflammation Score
-7
Nutrition Score
17.738260580146%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.43mg

Nutrients percent of daily need

Calories:334.34kcal
16.72%
Fat:15.12g
23.26%
Saturated Fat:6.96g
43.53%
Carbohydrates:37.36g
12.45%
Net Carbohydrates:28.92g
10.52%
Sugar:8.33g
9.26%
Cholesterol:16.82mg
5.61%
Sodium:1555.54mg
67.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.44g
30.88%
Manganese:1.32mg
66.02%
Vitamin B6:0.92mg
46.16%
Fiber:8.44g
33.76%
Phosphorus:256.57mg
25.66%
Vitamin C:18.99mg
23.02%
Iron:3.85mg
21.4%
Vitamin B3:4.18mg
20.91%
Copper:0.4mg
20.07%
Calcium:196.26mg
19.63%
Vitamin B2:0.3mg
17.85%
Potassium:598.39mg
17.1%
Folate:65.3µg
16.33%
Magnesium:61.17mg
15.29%
Zinc:1.93mg
12.86%
Vitamin B1:0.15mg
9.96%
Selenium:6.18µg
8.83%
Vitamin B12:0.48µg
7.95%
Vitamin A:372.74IU
7.45%
Vitamin B5:0.72mg
7.24%
Vitamin K:5.45µg
5.19%
Vitamin E:0.72mg
4.8%