This stew is sure to be a new go-to comfort food. It’s easy to whip up in just one pot and it’s packed with nutrient-dense foods in a savory, healthy broth.
Why Mediterranean Chickpea Stew with Carrots, Cauliflower and Tomatoes Chickpeas is so Good for Your Muscles & Joints?
Chickpeas are a delicious and excellent source of protein.
Chickpea consumption has been linked to optimal weight management, improved blood sugar levels, protection against heart disease and anti-cancer effects (1).
Studies have also shown that chickpeas may have a role in prevention of bone loss and osteoporosis (2).
Sweet potatoes get their vibrant color from an abundance of carotenoids.
Carotenoids are powerful antioxidants that protect against oxidative damage to the joints, muscles, bones and tendons (3) .
Bone broth is a stock made from meat bones and aromatics. It is praised for its ability to reduce inflammation, the root cause of osteoarthritis and rheumatoid arthritis.
Bone broth is abundant in nutrients, protein and amino acids and has been linked to increased collagen production, which leads to improved joint health (4).
Oregano is a staple in Mediterranean cooking and has been extensively studied for its health benefits.
It is a potent antioxidant, protecting your body from free radicals. It has also been shown to promote your immune systems response to injury (5).
How to Make Mediterranean Chickpea Stew with Sweet Potatoes and Tomatoes?
- 2 Tbsp olive oil, divided
- ¼ cup onions
- ¼ cup carrots, diced
- ¼ cup celery, diced
- 2 cloves garlic, minced
- 1 ½ cup sweet potatoes, diced
- 1 ½ cups chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 ½ cup chicken bone broth
- 2 Tbsp tomato paste
- 2 sprigs thyme
- 1 Tbsp oregano, chopped
- 2 Tbsp parsley, chopped
- Salt & pepper to taste
- In a dutch oven or large pot with a lid, heat 1 Tbsp olive oil over medium high
- Add onions, carrot, celery and garlic and saute 2-3 minutes until fragrant
- Add sweet potatoes and cook 5 minutes
- Add chickpeas, cherry tomatoes, chicken broth, tomato paste, thyme sprigs and salt and pepper to taste then stir to combine and bring to a boil
- Reduce heat to medium low, cover and simmer for 15-20 minutes, until vegetables are tender
- Enjoy stew garnished with a drizzle of olive oil, oregano and parsley
Recipe Nutrition Facts
Amount Per Serving
- Calories 552.6 kCal
- Fat 18.1 g
- Saturated Fat 2.2 g
- Polyunsaturated Fat 2.8 g
- Monounsaturated Fat 10.5 g
- Cholesterol 7.5 mg
- Sodium 629.9 mg
- Potassium 1724.2 mg
- Total Carbohydrates 79.8 g
- Dietary Fiber 16.7 g
- Sugar 19.7 g
- Protein 21.5 g
- Vitamin A 1380%
- Vitamin C 33%
- Calcium 17%
- Iron 22%
* Percent Daily Values are based on a 2000 calorie diet