Chickpea, Potato and Tomato Stew with Chard
Prep Time: 15 minutes
Cook Time: 45 minutes
1 tablespoon plus 4 teaspoons extra-virgin olive oil1 large onion, diced3 to 4 medium potatoes (1 pound), scrubbed and cut into large chunks2 plump cloves garlic, pressedPinch red pepper flakes1 1/2 teaspoons paprikaPinch thyme1/4 cup chopped fresh parsley plus extra for garnish1 28-ounce can peeled, diced tomatoes2 tablespoons tomato paste2 15-ounce cans chickpeas (garbanzo beans), drained and rinsed15 ounces chicken stock, vegetable stock or waterSalt and pepper, to taste1 bunch chard, stems removed and leaves coarsely chopped
Heat 1 tablespoon oil over high heat in a large nonstick sauté pan or Dutch oven. Add onion, potatoes, garlic, red pepper, paprika, thyme and parsley. Sauté for 2 minutes; lower heat to medium and cook, stirring occasionally, for 15 minutes. Add tomatoes, tomato paste, chickpeas and stock; season with salt and pepper, then cover and simmer for 15 minutes, or until potatoes are tender.While stew is simmering, cook chard in a small amount of water until tender, approximately 7-10 minutes. Salt lightly.Garnish stew with chard (or mix together). Drizzle 1 teaspoon olive oil over each serving and garnish with remaining parsley.
Nutritional information per serving
(3 cups): 509 calories, 19% fat (11 g), 67% carbohydrate, 14% protein, 13 g fiber, 7 mg iron, 181 mg calcium, 186 mcg folate