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Brooklyn-based registered dietitian and nutritionist Maya Feller shares a quick and easy vegetarian chickpea stew from her new book, Eating from Our Roots. The dish, from chef Gerald Sombright in Naples, Florida, is flavored with berbere, a spice blend from Ethiopia based on hot chiles. Chiles contain capsaicin, an antioxidant compound that can support healthy blood-sugar levels and may reduce the symptoms and incidence of metabolic syndrome. Look for berbere in specialty food shops or online.
For more healthy stew recipes, check out Rach's Italian Chicken and Rice Stew and this Escarole + Beans Stew.
Ingredients
- ¼ cup avocado oil
- 1 cup diced yellow onion
- ½ cup diced carrots
- ½ cup diced celery
- 1 clove garlic, thinly sliced
- 6 tablespoons tomato paste
- 5 tablespoons berbere spice (see Summary)
- One 15-ounce can low-sodium chickpeas, drained and rinsed
- 3 cups low-sodium chicken broth
- Kosher salt
- 6 large eggs
- 1 cup plain whole-milk yogurt
- 1 English cucumber, thinly sliced
- 1 slice sourdough bread per person
- Sliced scallions, for garnish
- Leaves from 12 sprigs of mint, torn, for garnish (2 sprigs per person)
Yield
Serves: 6
Preparation
Preheat the oven to 400°F.
In a large cast-iron skillet, add the oil, onion, carrots, and celery and cook over medium-high heat until translucent. Add the garlic and cook until tender.
Add the tomato paste. Caramelize with the vegetables until well-toasted. Add the berbere and toast for 1 minute more.
Add the chickpeas and broth. Cook over medium heat until the liquid is reduced and a thick stew forms. Season the stew with salt to taste.
Crack the eggs into the stew, evenly distributed. Cover and place the stew in the oven. Bake 12 to 18 minutes, until the eggs set.
Meanwhile, mix the yogurt and cucumber in a small bowl and toast the sourdough.
Serve by placing the skillet on the table to enjoy family-style, with the yogurt mixture and toast on the side. Garnish with scallions and mint.
Excerpted from Eating from Our Roots by Maya Feller. Copyright © 2023 by Maya Feller. Used with permission by Rodale Books. All rights reserved.