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Slow-Cooker Chickpea Stew

AHA 9th Edition Cookbook
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Slow-Cooker Chickpea Stew

Toasted cumin seeds impart a slightly smoky flavor to this hearty vegetarian stew.

Ingredients

Servings  6  

  • 2 cans no-salt-added chickpeas (garbanzo beans) (rinsed, drained)
  • 1 can no-salt-added, diced tomatoes (undrained)
  • 8 ounces unpeeled red potatoes (coarsely chopped)
  • 1 medium zucchini (quartered lengthwise, sliced)
  • 1 medium onion (chopped)
  • 1 medium garlic clove (minced)
  • 1 teaspoon cumin seeds and 1 teaspoon cumin seeds, dry-roasted, divided use
  • 1/2 teaspoon paprika
  • 1/8 teaspoon cayenne OR
  • 1/4 teaspoon pepper
  • 3 cups fat-free, low-sodium vegetable broth OR
  • 3 cups water

Directions

Tip: Click on step to mark as complete.

  1. In a 3 1/2- to 4-quart slow cooker, stir together the chickpeas, tomatoes with liquid, potatoes, zucchini, onion, garlic, 1 teaspoon cumin seeds, the paprika, and cayenne. Pour in the broth, stirring to combine. Cook, covered, on low for 8 to 9 hours or on high for 4 1/2 to 5 hours, or until the potatoes are tender. Sprinkle with the remaining 1 teaspoon cumin seeds.

Cooking Tip: Dry-Roasting Cumin Seeds: Add an extra dimension of flavor to cumin seeds by spreading them in a skillet and cooking them over medium heat for 2 to 3 minutes, or until they are toasted and aromatic, shaking the skillet occasionally. Transfer the seeds to a plate immediately so they don’t burn.

Nutrition Facts

Slow-Cooker Chickpea Stew
CaloriesCalories
208 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
8g Per Serving

Nutrition Facts

Calories 208
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 58 mg
Total Carbohydrate 39 g
Dietary Fiber 8 g
Sugars 6 g
Protein 10 g

Dietary Exchanges
2 starch, 1 vegetable, 1/2 lean meat

This recipe is reprinted with permission from The New American Heart Association Cookbook, 9th Edition. Copyright © 2017 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.
Toasted cumin seeds impart a slightly smoky flavor to this hearty vegetarian stew.

Nutrition Facts

Slow-Cooker Chickpea Stew
CaloriesCalories
208 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
8g Per Serving
×
Calories 208
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 58 mg
Total Carbohydrate 39 g
Dietary Fiber 8 g
Sugars 6 g
Protein 10 g

Dietary Exchanges
2 starch, 1 vegetable, 1/2 lean meat

Ingredients

Servings  6  

  • 2 cans no-salt-added chickpeas (garbanzo beans) (rinsed, drained)
  • 1 can no-salt-added, diced tomatoes (undrained)
  • 8 ounces unpeeled red potatoes (coarsely chopped)
  • 1 medium zucchini (quartered lengthwise, sliced)
  • 1 medium onion (chopped)
  • 1 medium garlic clove (minced)
  • 1 teaspoon cumin seeds and 1 teaspoon cumin seeds, dry-roasted, divided use
  • 1/2 teaspoon paprika
  • 1/8 teaspoon cayenne OR
  • 1/4 teaspoon pepper
  • 3 cups fat-free, low-sodium vegetable broth OR
  • 3 cups water

Directions

Tip: Click on step to mark as complete.

  1. In a 3 1/2- to 4-quart slow cooker, stir together the chickpeas, tomatoes with liquid, potatoes, zucchini, onion, garlic, 1 teaspoon cumin seeds, the paprika, and cayenne. Pour in the broth, stirring to combine. Cook, covered, on low for 8 to 9 hours or on high for 4 1/2 to 5 hours, or until the potatoes are tender. Sprinkle with the remaining 1 teaspoon cumin seeds.

Cooking Tip: Dry-Roasting Cumin Seeds: Add an extra dimension of flavor to cumin seeds by spreading them in a skillet and cooking them over medium heat for 2 to 3 minutes, or until they are toasted and aromatic, shaking the skillet occasionally. Transfer the seeds to a plate immediately so they don’t burn.
The New American Heart Association Cookbook, 9th Edition

The New American Heart Association Cookbook, 9th Edition

The American Heart Association's flagship cookbook is back and better than ever. This latest edition, including 800 recipes from appetizers to desserts--and everything in between--is the ultimate cook's resource.

Sample Recipes:

Turkey Breast with Chicken Mole

Chicken Mandarin

Cuban Black Beans

Grilled Salmon with Cilantro Sauce

Purchase:

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This recipe is reprinted with permission from The New American Heart Association Cookbook, 9th Edition. Copyright © 2017 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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