This main dish brings together chickpeas and artichoke hearts in a hearty stew. Serve it over couscous or rice for a belly-warming meal.

Yield: Serves 6.



  • 2 tbsp canola oil
  • 1 cup chopped onion
  • 4 cloves garlic, finely chopped
  • Hot cooked quinoa or rice*
  • 1/2 tsp red pepper flakes
  • 2 cans (14 oz/398 mL each) artichoke hearts, drained and quartered
  • 2 cans (10 oz/284 mL each) vegetable or chicken broth
  • 1 can (19 oz/540 mL) chickpeas, rinsed and drained
  • 1 can (14 oz/398 mL) diced tomatoes
  • 1 1/2 cups diced carrots
  • 2 tbsp tomato paste
  • 1/2 tsp sage, crumbled
  • 1/2 tsp salt
  • 2 tbsp chopped fresh parsley


  1. Heat oil in a large frypan over medium heat. Add onion and sauté until softened, about 5 minutes. Add garlic and red pepper flakes; cook, stirring, for 1 minute. Stir in artichoke hearts, broth, chickpeas, tomatoes, carrots, tomato paste, sage and salt. Bring to a boil.
  2. Reduce heat and simmer, covered, stirring occasionally, for 10 minutes. Uncover and simmer, stirring occasionally, for 10 minutes or until carrots are tender and liquid is slightly thickened. Sprinkle with parsley. Serve over hot cooked quinoa or rice.
Nutritional analysis per serving:

215 calories, 6.3 g fat, 9.4 g protein, 32 g carbohydrate, 9.8 g fibre, 929 mg sodium

*Ingredients not included in nutritional analysis.