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Sports Nutrition
Recipe of the month: Tomato and Chickpea Stew
January 27, 2017

Every month our chef is whipping up a new feature meal in our Game Changers Bistro.

Stop by to try it out OR make it at home with tips from our Fortius dietitians.

Ingredients

4 servings

  • 1 onion, chopped
  • 3 tomatoes, chopped (or a can of diced or whole tomatoes with juice)
  • 2 medium or 1 large sweet potato, peeled and diced
  • 1 large carrot, peeled and chopped
  • ¼ cup chopped cilantro stems (save the leaves for garnish)
  • 1-2 jalapeño peppers, seeded and finely chopped
  • 3 garlic cloves, crushed
  • 2 tbsp fresh ginger, grated
  • 2 tsp chili powder
  • 1 ½ tsp cumin
  • 4 cups chicken or vegetable low sodium stock or water
  • 19 oz. (540 mL) can chickpeas, drained
  • ¼ – ½ cup unsalted peanut butter
  • Salt and pepper
  • Handful of torn or chopped kale (optional)
  • Chopped peanuts and/or fresh cilantro, for garnish (optional)

Directions:

  1. Heat a slick of oil in a large pot and cook the onions for a few minutes, until soft.
  2. Add the jalapeño, garlic and ginger and cook for another couple minutes, then add the spices for a minute, and then everything else except the kale.
  3. Bring to a simmer and cook for 20-30 minutes, until the veggies are very soft. Stir in the kale and cook until it wilts.
  4. Serve topped with yogurt or peanuts or cilantro, or all of the above.

Nutrition Facts

1 serving

  • Total kcal: 350kcal
  • Fat: 13g
  • Carbs: 48g
  • Protein: 13g
  • Fiber: 12g

Tips from your Dietitian:

A healthy, flavourful meal that can be frozen and used when time gets tight. Chickpeas are a great source of protein fiber a generous 9g of fiber to ¾ cup serving. This is 24% of the recommended daily protein intake for men and 36% for women.

Learn more about our sport nutrition dietitians and book your appointment today!