Chickpea Tomato Stew

Prep Time

10 min

Cooking Time

15 min




2 Tbsp. extra virgin olive oil

3 shallots, finely chopped 

2 tsp. curry powder 

1 tsp. ground cumin 

15 oz. canned chickpeas (garbanzo beans), drained and rinsed (use low sodium beans in BPA-free cans such as Eden Organics, when possible) 

15 oz. diced tomatoes, with their liquid 

1 cup tomato sauce 

1/4 cup fresh mint and/or fresh oregano, or 3/4 tsp. dried oregano, or to taste 


In a heavy skillet, heat the oil over medium heat. Add the shallots and saute them until they start to brown, 3 to 4 minutes.  Add the curry powder and cumin and cook, stirring, for another minute. Add the chickpeas, tomatoes and tomato sauce and simmer it for about 10 minutes. Remove it from the heat and stir in the fresh mint and/or oregano. Serve the stew over the quinoa, topped with a spoonful of sour cream, or greek yogurt, if desired. 


Beans and other legumes are one of the richest sources of soluble fiber, which is key to good blood sugar control. They also have resistant starch RS1, which helps lower insulin levels, because it takes a long time to digest that it slows down the release of blood sugar. One study found that by adding 5 percent resistant starch to your meal, you increase your postmeal fat burn by 20 percent! Many beans contain phytoestrogens, but unlike isoflavone-enriched processed soy products, these phytoestrogens are shown to reduce levels of circulating estrogen. Beans are also high in zinc and B vitamins. 


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