Recipe for Tunisian Chickpea Stew (Plant-Based)

This Tunisian-inspired stew has a variety of spices to give it a distinctive flair while letting you reduce the amount of salt and sodium in your meal. Flavors blend together over time, so it’s a great choice if you want to make a big batch and have leftovers to eat the next day or store in the freezer. It's naturally cholesterol-free and low in saturated fat.

Variations and Serving Suggestions

• Serve this as a balanced meal in itself or serve it with a whole grain like whole-wheat couscous or whole-wheat pita bread.
• This recipe is completely plant-based (vegan), but you can add fish or chicken for extra protein. 
• Try adding different vegetables as desired, such as kale, mushrooms, or green beans.
• Optional toppings for your stew include yogurt or store-bought hot sauce or harissa paste. 
• You can make your own harissa paste by blending olive oil, vinegar, cayenne pepper, cumin, garlic, and red pepper flakes. 

Recipe for Tunisian Chickpea or Garbanzo Bean Stew (Plant-Based)

Makes 4 large servings or 8 smaller servings

Ingredients

• 2 tablespoons of olive oil
• 1 chopped onion
• 6 cloves of sliced garlic
• 4 sliced carrots
• 2 sliced zucchini
• 1 chopped turnip
• 1 teaspoon of thyme
• 1 teaspoon of cumin
• ½ teaspoon of coriander
• 1 teaspoon of smoked paprika
• ½ teaspoon of  turmeric
• ¼ teaspoon of fennel seeds
• ¼ cup of tomato paste
• 2 chopped tomatoes
• 4 cups of low-sodium broth
• 2 15-ounce cans of chickpeas
• 4 cups of greens, such as spinach or collard greens

Directions: 

1. Heat the olive oil in a pot. Add the onion and garlic, and cook for 5 minutes. 
2. Add the carrots, zucchini, and turnip, and cook for 5 minutes. Add the spices, then stir in the tomato paste and tomatoes.
3. Add the broth, chickpeas, and greens. Bring to a boil, then simmer until everything is cooked.

Nutrition information per serving (for 4 large servings): calories: 290 kcal; total fat: 11 g; total carbohydrates: 38 g; sugar: 10 g; fiber: 11 g; protein: 11 g; sodium: 800 mg; cholesterol: 0 mg

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Reviewed by Heather Tonkins, Lark Health Coach