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Chicken Stew with Chickpeas and Plum Tomatoes

Healthy Facts:

  • Chicken offers all essential B-vitamins and is packed with lean protein that boosts weight loss while repairing muscles
  • Chickpeas are packed with fiber that keep you full, improve cholesterol and support a healthy lifestyle
  • Lycopene, from tomatoes, has the ability to reduce triglycerides and bad cholesterol in the blood
  • Lentils pack a punch full of folate and magnesium, both of which contribute to a healthy heart and body
  • Onions are high in quercetin, a cancer-fighting flavonoid that protects the body from oxidative stress and free radicals
  • Zucchinis are full of water and fiber, making them a low-calorie food perfect for weight control

75 Min Cook Time |12 Min Prep Time | Serves 6 |471 Calories per Serving


  • 2 tablespoons olive oil
  • 4 whole skinless chicken thighs
  • 1 small onion, chopped
  • 1 medium-stalk celery, chopped
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ginger
  • 1 teaspoon turmeric
  • 1 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1 14.5-oz. can chickpeas, drained
  • 1 28-oz. can whole plum tomatoes, with juice
  • 6 cups low-sodium chicken stock
  • 1/4 cup red lentils
  • 1/2 cup long-grain rice
  • 1/4 cup lemon juice
  • 1/2 cup cilantro, chopped
  • 1 medium zucchini, sliced into 1/4-inch rounds

What You Need

  • Cutting board
  • Sharp knife
  • Measuring cups
  • Measuring spoons
  • Large stock pot with lid
  • Wooden spoon

How To Make It

  1. In a large stock pot, heat the olive oil over medium-high heat. Add the chicken thighs and cook for 3 minutes on each side.
  2. Add the zucchini, onions, celery, spices and chickpeas and cook for 3 minutes to heat the spices.
  3. Pour in the tomatoes (with their juice), stock, lentils, and rice. Bring the mixture to a boil over medium-high heat, cover, reduce the heat to low, and simmer for 1 hour and 15 minutes.
  4. Stir in the lemon juice and divide the stew into six bowls. Garnish each bowl with 2 tablespoons of chopped cilantro and serve.

Frances Masters

Frances Masters is a BACP accredited psychotherapist with over 30,000 client hours of experience. Follow her @fusioncoachuk, or visit The Integrated Coaching Academy for details about up coming training.