Healthy Recipes

Meatless Monday Recipe: Mediterranean Chickpea Stew with Greens

Join the millions of people that forgo meat on Mondays.

Meatless Monday Recipe: Mediterranean Chickpea Stew with Greens
Pin it Pornchai Mittongtare


1 cup onion, finely chopped
1 teaspoon kosher salt, divided
2 garlic cloves, thinly sliced
1∕2 teaspoon cracked red pepper
1 quart low-sodium vegetable broth
1 15.5-ounce can chickpeas (garbanzo beans), rinsed and drained
1 cup fregula or Israeli couscous
1 15-ounce can whole tomatoes, drained and coarsely chopped
Pinch of saffron
4 cups Swiss chard, thinly sliced
1 teaspoon lemon juice
1 tablespoon plain soy yogurt
1 teaspoon harissa or hot sauce
Parsley, finely chopped (for garnish)


1. Heat oil in a medium saucepan over medium heat. Add onion and 1∕4 teaspoon salt; cook 2 minutes or until tender. Add garlic and red pepper; cook 30 seconds or until fragrant.
2. Add broth; bring to a boil. Add chickpeas, fregula, tomatoes and saffron; cook 5 minutes. Add chard; cook 5 minutes or until fregula is tender yet chewy. Stir in the remaining 3∕4 teaspoon of salt.
3. Remove from heat; stir in lemon juice. Ladle 1 1∕2 cups stew into each of 6 bowls. Top each serving with 3∕4 teaspoon yogurt and 1∕4 teaspoon harissa. Garnish with parsley.

Nutritional facts: 

Serves 4. Per serving (1 1∕2 cups): 365 calories, 6.2 g fat (.7 g saturated fat), 14.6 g protein, 67.3 g carbohydrates, 12.6 g fiber, 794 mg sodium.