Cumin Chicken & Chickpea Stew

4.4

(52)

41 Reviews

This quick, protein-rich chicken stew recipe draws flavor inspiration from shawarma with spices like cumin, paprika and pepper. Make a double batch and freeze it for a quick healthy dinner. Serve the stew with couscous and steamed broccoli.

Carolyn Malcoun

Updated on April 12, 2024

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Tested by

EatingWell Test Kitchen

overhead view of Cumin Chicken Chickpea Stew in skillet and in a bowl — Photo:
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall

Active Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Nut-Free Dairy-Free Healthy Aging Healthy Immunity High-Fiber High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

4 cloves garlic, finely chopped
¾ teaspoon salt, divided
¼ cup lemon juice
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon ground pepper
1 pound boneless, skinless chicken breasts, trimmed, cut into 1-inch pieces
1 tablespoon extra-virgin olive oil
1 large yellow onion, chopped
1 14-ounce can no-salt-added diced tomatoes
1 15-ounce can chickpeas, rinsed
¼ cup chopped flat-leaf parsley

Directions

Mash garlic and 1/2 teaspoon salt on a cutting board with the back of a fork until a paste forms. Transfer to a medium bowl and whisk in lemon juice, cumin, paprika and pepper. Add chicken and stir to coat.

Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall
Heat oil in a large cast-iron skillet over medium-high heat. Add onion and cook, stirring occasionally, until golden brown, 6 to 8 minutes. Using a slotted spoon, transfer the chicken to the pan (reserve the marinade) and cook, stirring occasionally, until opaque on the outside, about 4 minutes. Add tomatoes with their juice, chickpeas, the reserved marinade and the remaining 1/4 teaspoon salt. Reduce heat to medium and cook, stirring occasionally, until the chicken is cooked through, 5 to 7 minutes more. Serve sprinkled with parsley.

To make ahead

Cover and refrigerate for up to 3 days.

Originally appeared: EatingWell Magazine, November/December 2015; updated October 2022

Nutrition Facts (per serving)

267	Calories
8g	Fat
22g	Carbs
28g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/4 cups
Calories 267
% Daily Value *
Total Carbohydrate 22g	8%
Dietary Fiber 6g	20%
Total Sugars 4g
Protein 28g	56%
Total Fat 8g	10%
Saturated Fat 1g	7%
Cholesterol 63mg	21%
Vitamin A 1069IU	21%
Vitamin C 27mg	30%
Folate 48mcg	12%
Sodium 613mg	27%
Calcium 92mg	7%
Iron 3mg	14%
Magnesium 52mg	12%
Potassium 554mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Cumin Chicken & Chickpea Stew

Ingredients

Directions

To make ahead

Nutrition Facts (per serving)

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