Description
A nourishing and fast chickpea stew featuring orzo and mustard greens, packed with flavor and protein, perfect for weeknight dinners.
Ingredients
Scale
- 2 tablespoons extra-virgin olive oil, more for drizzling
- 2 medium carrots, peeled and chopped
- 1 small fennel bulb or 2 celery stalks, chopped
- 1 medium onion, chopped
- 2 garlic cloves, minced
- Pinch of red-pepper flakes
- 2 teaspoons minced fresh rosemary (optional)
- 2 cups chicken or vegetable broth (or water)
- 1 (15-ounce) can chickpeas, rinsed and drained
- 3/4 cup roughly chopped cherry or grape tomatoes
- 1/2 cup whole-wheat or regular orzo
- 1 quart loosely packed baby mustard greens or spinach (about 5 ounces)
- Salt and black pepper, to taste
- Chopped scallions, for garnish (optional)
- 1/4 cup finely grated Parmigiano-Reggiano, plus more as needed
Instructions
- In a large pot, heat the olive oil over medium-high heat and swirl to coat the base.
- Add the carrots, fennel or celery, and onion and cook until tender, about 5 to 7 minutes.
- Add the garlic, red-pepper flakes, and rosemary, if using, and cook for another 2 minutes.
- Pour in the broth or water, and bring to a boil.
- Add the chickpeas, tomatoes, and orzo, reduce to a simmer, and cover with a lid.
- Simmer for 10 minutes, or until the orzo is tender.
- Uncover and stir in the greens, letting them simmer until soft, about 2 minutes.
- Add more water if desired and season with salt and pepper.
- Ladle into bowls and top with chopped scallions, grated cheese, and a drizzle of olive oil.
Notes
Use a mix of broth and water for a lighter flavor. This stew can be made vegan by omitting the cheese and using vegetable broth.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 5g
- Sodium: 350mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 9g
- Protein: 18g
- Cholesterol: 10mg