Valley Fig Growers

Healthy
Fiber Rich

Cal-Med Chickpea Stew with California Figs, Tomatoes, Rosemary and Feta

The flavors in this Mediterranean-inspired stew harmonize like a well-tuned orchestra. Piquant flavors from the capers and feta are offset by the natural sweetness of California Figs. Serve it as a simple vegetarian meal or add your favorite lean protein.

Serves 6 to 8 (makes about 8 cups).

Ingredients

2 tablespoons olive oil

1 ½ cups chopped yellow or red onion

4 cloves garlic, finely chopped

2 tablespoons finely chopped fresh rosemary

Pinch or two of crushed red pepper flakes

2 cans (about 15-ounces each) chickpeas, drained, rinsed and drained again (3 ½ cups)

1 can (28-ounce) diced tomatoes with juice

1 cup reduced-sodium chicken broth or vegetable broth

1 bay leaf

1 package (7-ounce) Blue Ribbon® Orchard Choice® or Sun-Maid® California Figs, stemmed and chopped

2 tablespoons drained capers

4 cups (about 4 ounces) baby spinach, kale, arugula, stems removed

Salt and pepper, as desired

½ to 1 cup crumbled feta cheese

Crusty whole grain bread, optional

Directions

  1. Swirl oil into a large deep skillet with lid. Place over medium heat. Add onion; cook, stirring often, till onion is very soft. Add garlic, rosemary and red pepper; stir for a few seconds, till fragrant. Add chickpeas, tomatoes with liquid, broth and bay leaf.  Cover, reduce heat simmer very gently for 15 minutes.  Stir in Figs and capers; cover and simmer for 2 minutes.  Add greens, remove from heat and stir until wilted. Add salt and pepper to taste, as needed.  
  2. To serve, spoon into wide shallow bowls. Top with feta. Serve with crusty bread, if desired. 

Recipe and photo Lorelle Del Matto

Nutrition Information

amount per serving

  • Calories 254
  • % Calories from Fat 26%
  • Fat 7
  • Cholesterol 8
  • Protein 9
  • Carbohydrates 39
  • Fiber 9
  • Iron 3
  • Sodium 462
  • Calcium 154
  • Potassium 462

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