This recipe is safe for Coumadin (warfarin) users.
This recipe is NOT safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the yogurt.
"Well, Art is Art, isn't it? Still, on the other hand, water is water. And east is east and west is west and if you take cranberries and stew them like applesauce they taste much more like prunes than rhubarb does. Now you tell me what you know." -Groucho Marx
Chilis and stews may be my favorite things to cook. Partly because they are so simple: one pot; dump and stir.
I love them mostly because when you cook a stew or a pot of chili slowly, simmering it gently over an hour or two, the flavors blend together and the stew gets thick and rich. In the case of those recipes that have beans, the carbohydrates from them help thicken the sauce and in this recipe the combination of the chickpeas and lentils make for a super thick and rich chili.
The recipe calls for Moroccan style spices including the red pepper flakes. You can make this milder by reducing the amount or leaving them out. Likewise, the yogurt sauce can be served either plain or with the harissa for added spiciness. Tailor this to your palate.
Servings: 4 | Serving size: 2 cups
Cooking time: 90 minutes
This recipe can easily be multiplied (but you'll need a really bit pot), makes great leftovers, and freezes well.
|2 tsp.||olive oil|
|1 large||onion (sliced)|
|16 ounces||carrots (peeled and cut into 1/2 inch cubes)|
|2 – 15 ounce cans||no salt added garbanzo beans|
|2 – 15 ounce cans||no salt added diced tomatoes|
|2 cups||no salt added vegetable stock|
|1/4 cup||white wine|
|1 tsp.||ground cinnamon|
|1 tsp.||ground cumin|
|1/2 tsp.||red pepper flakes|
|1 tsp.||ground coriander|
|16 large||green olives (sliced)|
|1/2 cup||Greek yogurt|
|2 Tbsp.||harissa sauce|
Place the olive oil in a large stock pot or dutch oven over medium high heat.
When the oil is hot, add the onions. Cook for about 4 minutes. Stir frequently.
Add the carrots, garbanzo beans, tomatoes, vegetable stock, water, wine, cinnamon, cumin, paprika, red pepper flakes, coriander, and salt.
Stir, reduce the heat to medium and cover.
Simmer for 1 hour. Stir occasionally.
After the first hour add the olives and stir.
Cook for 10 minutes and add the lentils. Stir.
Cook for 20 minutes. Stir occasionally.
Combine the yogurt and harissa sauce in a small bowl and stir gently until well blended.
Serve the stew topped with the yogurt sauce.
Serving size = 2 cups
Servings = 4
Amount Per Serving
|Calories 480||Calories from Fat 81|
|% Daily Value|
|Total Fat 9g||12%|
|Saturated Fat 1g||6%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 81g||29%|
|Dietary Fiber 22g||80%|
|Vitamin A 113%||Vitamin C 44%|
|Calcium 23%||Iron 46%|
|Vitamin K 30mcg||Potassium 1500mg|