Chickpea and Fish Stew

This Chickpea and Fish Stew combines tender chickpeas with fresh fish, infused with Mediterranean flavors, creating a hearty yet low-carb dish. Perfect for a light dinner, it's both satisfying and full of nutrition.

Ingredients

• Olive oil - 2 tablespoons
• Onion, diced - 1 medium (about 150g)
• Garlic, minced - 3 cloves
• Red bell pepper, diced - 1 medium (about 150g)
• Canned chickpeas, rinsed and drained - 200g
• Diced tomatoes, canned - 200g
• Fish fillets (cod or any white fish) - 200g
• Vegetable broth - 300ml
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley, chopped - 2 tablespoons
• Lemon juice - 1 tablespoon

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent.
2. Add the minced garlic and diced red bell pepper to the pot, cooking for an additional 3-4 minutes until fragrant.
3. Stir in the rinsed chickpeas, diced tomatoes, vegetable broth, dried oregano, salt, and black pepper. Bring the mixture to a simmer.
4. Reduce the heat and let it simmer for 10 minutes, allowing the flavors to meld together.
5. Carefully place the fish fillets on top of the stew. Cover the pot and cook for another 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Remove from heat and stir in the fresh parsley and lemon juice. Adjust seasoning if necessary before serving.

Nutrition

• Calories: 350
• Protein: 28 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in protein, supporting muscle health and repair.
• High in fiber, promoting digestive health and satiety.

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