A meal that will take you on a quick journey to North Africa.
- Servings: 4
- Preparation time: 10 minutes
- Cooking time: 20 minutes
- Cost per serving: $1.41
- Storage: 3 days in the fridge. Can be frozen.
- Kitchen tools: Cutting board, sharp knife, measuring cups and spoons, small bowl, can opener, colander, large frying pan, wooden spoon, small pot, whisk
- This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition
- 15 ml (1 tbsp) canola oil
- 1 large or 2 small yellow onions, peeled and chopped
- 4 garlic cloves, peeled and minced
- 10 ml (2 tsp) ground cumin
- 6 frozen spinach nuggets (about 250 ml [1 cup]), thawed and drained
Thaw in the microwave for 1 minute and press with a fork to get rid of the excess water.
- 1 can (156 ml) tomato paste
- 1 can (540 ml) chickpeas, drained and rinsed
- 1 litre (4 cups) chicken broth (divided: 60 ml [¼ cup] + 940 ml [3¾ cups])
Our short video will show you how to make your own broth.
- Salt, pepper and Tabasco-style hot sauce, to taste
- 250 ml (1 cup) quick cooking polenta (#250)
- 15 ml (1 tbsp) butter or non-hydrogenated margarine
1. In a large frying pan, heat the oil over medium-high heat, add the onions and cook for about 2 minutes.
2. Add the garlic and cumin. Stir and cook for 1 minute.
3. Add the tomato paste. Stir and cook for 1 minute.
4. Add the spinach, chickpeas, 60 ml (¼ cup) of broth, salt, pepper and hot sauce. Stir and cook for 5 minutes.
5. Meanwhile, in a small pot, bring the rest of the chicken broth to a boil over high heat.
Tip: Use the cooking time to prepare your side dishes.
6. Gradually add the polenta to the broth and whisk vigorously. Reduce heat to medium-low and cook for 4 minutes, stirring continuously.
7. Add the butter, mix and season with salt and pepper.
8. Immediately serve the chickpea stew over the polenta. Adjust hot sauce to taste.
Variation: This Moroccan-style stew can also be served over couscous or rice.
This recipe provides foods from the following food groups:
- Meat and alternatives
- Grain products
- Vegetables (salad or cooked vegetables, for example) to round out the serving, and a fruit
- A glass of milk or fortified soy beverage