Chicken with pumpkin and chickpeas
An adaptation of a Tunisian dish, this recipe transforms ordinary chicken into a flavorful treat by combining it with the sweetness of pumpkin and earthiness of chickpeas. This fragrant dish is full of exotic flavors and will transport your taste buds to North Africa. With just over an hour of cooking time, you can have a healthy and filling meal on the table. The warm spices dance in harmony, creating a symphony of flavors that will delight even the most discerning palate. Indulge your senses with this delicious culinary journey and savor every bite.
Ingredients
- 500 g pumpkins, with peel and seeds
- 4 tbsp olive oil
- 1 large onion, sliced
- ½ tsp ground ginger
- ½ tsp ground cinnamon
- 4 boneless, skinless chicken breasts, each cut widthwise into three pieces
- 400 g can of whole peeled tomatoes, chopped
- 1-2 tsp sugar
- 2-3 tsp harissa
- 400 g canned chickpeas, drained and rinsed
- 3 tbsp chopped coriander
Preparation steps
- Peel the pumpkin, remove the seeds and leftover fibers and cut the pulp into bite-sized pieces.
- Heat the oil in a large skillet and fry the onion, stirring occasionally, until golden brown, 10 minutes.
- Add the ginger, cinnamon and chicken pieces and fry for 3-5 minutes, turning until lightly browned all over.
- Add tomatoes, sugar and harissa, season and mix well.
- Add chickpeas, pumpkin pieces and 4-5 tablespoons of water.
- Cover and cook for 20-30 minutes or until the chicken and squash are tender (the squash will release its own water, but if it gets too dry, add a drop more while cooking to make a juicy sauce) .
- Stir in the chopped coriander before serving.
Nutritional Information
Equipment and tools
To make this Pumpkin and Chickpea Chicken recipe, you will need the following equipment and tools:
- Sharp knife
- cutting board
- Large frying pan
- Wooden spoon or spatula
- tin opener
- Pot
- measuring spoon
- dulcimer
- Small bowl
Allergen information
This Chicken with Pumpkin and Chickpeas recipe may contain the following allergens:
- Lactose (if using milk-based harissa)
Storage and leftovers
If you have leftovers from this Chicken with Pumpkin and Chickpeas recipe, you can store them in an airtight container in the refrigerator for up to 3 days.
To reheat leftovers, you can either use the microwave or warm them slightly in a skillet over low heat.
Make sure you reheat the chicken thoroughly until it is piping hot to ensure food safety.
Health Benefits of Chicken with Pumpkin and Chickpeas
When it comes to preparing a delicious and nutritious meal, Chicken with Pumpkin and Chickpeas is an excellent choice. Not only does it offer a satisfying combination of flavors, but this recipe also offers numerous health benefits. Let’s explore the nutritious aspects of this delicious dish, from boosting your immune system to helping with weight control.
Pumpkin:
Pumpkin, the star ingredient in this recipe, is a nutritional powerhouse. It is rich in vitamins A, C and E, powerful antioxidants that protect your cells from free radical damage. Additionally, pumpkins are rich in fiber, which promotes healthy digestion and helps you feel fuller for longer.
Chicken:
Skinless, boneless chicken breasts make up the protein component of this dish. Chicken is an excellent source of lean protein, which is essential for tissue repair, muscle growth and overall development. It also contains less saturated fat compared to other meats, making it a healthier option for cardiovascular health.
Chickpeas:
Chickpeas are a versatile legume that offers numerous health benefits. They are an excellent source of plant-based protein and contain important minerals such as iron and magnesium. In addition, chickpeas are rich in fiber, which aids digestion, promotes satiety and helps regulate blood sugar levels.
Olive oil:
By adding olive oil, this recipe benefits from the heart-healthy properties of this monounsaturated fat source. Olive oil has been linked to improving cholesterol levels, reducing inflammation, and having antioxidant effects. It also gives the dish a delicious taste.
Spices (ginger, cinnamon and harissa):
Ground ginger and cinnamon not only enhance the flavor of this recipe but also provide health benefits of their own. Ginger has anti-inflammatory and digestive properties, while cinnamon can help regulate blood sugar levels and improve insulin sensitivity.
Harissa, a chili paste, gives the dish a spicy touch and adds a dose of capsaicin, a compound known to boost metabolism and aid weight loss.
Coriander:
Finally, the recipe contains coriander, an herb that provides a fresh and lively taste. Cilantro is known for its antioxidant properties and can have anti-inflammatory effects on the body.
By combining all of these nutritious ingredients, Chicken with Pumpkin and Chickpeas not only satisfies your taste buds, but also provides a well-rounded meal that promotes your overall well-being. So next time you are looking for a healthy and delicious recipe, give this chicken dish a try!
