Chickpea stew is a common Turkish dish that is often served with rice and pickles. It is a great example of meat being used as a flavoring, and you can use as much or as little meat as you would like (you can even omit it entirely). Arguably the most important step in this recipe is ensuring that your chickpeas are soaked well and cooked until they have a soft, buttery texture.
While canned chickpeas can be used in a pinch, I would recommend that you keep dry chickpeas in your kitchen because they provide much better flavor, especially in dishes where chickpeas are the main component (like this stew, or hummus). Chickpeas are extremely nutrient dense: just 1 cup of cooked chickpeas provides half your daily fiber needs, is a good source of iron, and provides about 15 grams of protein (for the average person, you can calculate your daily protein needs by multiplying your weight in kg by 0.8 grams).
Serves 6-8 people
1 pound dry chickpeas (450 grams), washed then soaked overnight in water or for a few hours on the same day of cooking
Up to 1 ½ pounds angus boneless sirloin beef, cubed (700 grams)
2 tablespoons olive oil (28 grams)
1 medium sized yellow or white onion, grated
½ cup small dice long green peppers (55 grams)
¼ cup tomato paste (65 grams)
½ cup small dice tomatoes (120 grams)
2 teaspoons red pepper flakes
1 ½ teaspoons salt (9 grams)
A few twists of freshly ground black pepper, to taste
1 quart low sodium vegetable stock (950 mL)
- Start by getting the pre-soaked chickpeas simmering in a large pot of water (ideally you should use the soaking liquid to cook them). Make sure the lid stays on. Continue to simmer until very soft. The time this takes will depend on how long you soaked them for and the age and type of the chickpeas. Estimate about an hour for this, and start the other steps in the recipe while you are waiting for them to finish cooking.
- In another large pot, cook cubed beef for about 5 minutes to brown the outsides. It will release a good amount of water, so you may want to turn on your oven vents to collect the steam.
- Next, add 2 tablespoons olive oil and the grated onion. Stir then put the lid on the pot and cook for 2 minutes.
- Open lid and add diced peppers and cook for 2 minutes with the lid off.
- Add tomato paste and cook for 1 minute, stirring, until the tomato paste fragrance is strong.
- Add diced tomatoes, red pepper flakes, salt, black pepper, chickpeas, and stock. Bring to a simmer and cover.
- Continue to simmer over very low heat for 30 minutes.
- Serve hot with extra red pepper flakes for the top.