Hearty Chickpea Vegetable Stew

This hearty Chickpea Stew is a vibrant, plant-based masterpiece designed to nourish the body and delight the senses. With its combination of fiber-rich chickpeas and a colorful medley of Mediterranean vegetables, this stew offers a wholesome solution for anyone seeking a healthy, gut-friendly lunch or dinner.

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The secret to this stew lies in the aromatic blend of cumin, smoked paprika, and turmeric, which creates a savory, golden broth that perfectly complements the tender vegetables. It's an easy-to-make dish that brings both comfort and vitality to your kitchen table.

Ingredients

• Legumes: 2 cups (340 g) cooked chickpeas (or 1 can, drained and rinsed)
• Vegetables: 1 medium onion (diced), 2 cloves garlic (minced), 2 carrots (peeled and sliced), 2 celery stalks (sliced), 1 red bell pepper (diced), 1 zucchini (diced), 1 cup (150 g) fresh spinach leaves
• Base & Liquids: 1 can (400 g) diced tomatoes, 4 cups (1 liter) low-sodium vegetable broth, 2 tbsp olive oil
• Spices & Seasonings: 1 tsp ground cumin, 1 tsp smoked paprika, ½ tsp ground turmeric, ½ tsp ground coriander, ½ tsp black pepper, ¾ tsp salt (or to taste), 1 bay leaf
• Optional Garnishes: Fresh parsley (chopped), lemon wedges

Instructions

Step 1

Heat olive oil in a large pot over medium heat. Add onion and sauté for 3 minutes until translucent.

Step 2

Stir in garlic, carrots, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.

Step 3

Add cumin, smoked paprika, turmeric, coriander, black pepper, and salt. Sauté for 1 minute until fragrant.

Step 4

Add chickpeas, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low.

Step 5

Simmer uncovered for 20 minutes, stirring occasionally.

Step 6

Add zucchini and cook for another 7 minutes until just tender.

Step 7

Stir in spinach and cook for 2 minutes until wilted. Remove bay leaf.

Step 8

Taste and adjust seasoning as needed.

Step 9

Serve hot, garnished with fresh parsley and a squeeze of lemon juice if desired.

Zusatztipps für die Zubereitung

To achieve the best texture, ensure you simmer the stew uncovered; this allows the broth to reduce slightly and intensifies the savory tomato base. Adding the zucchini toward the end of the cooking time keeps it tender yet firm.

Varianten und Anpassungen

For extra depth and warmth, add a pinch of chili flakes for heat. If you prefer a sturdier leafy green, feel free to substitute kale or chard for the spinach.

Serviervorschläge

Serve this wholesome meal with whole grain bread or brown rice for a heartier experience. For a complete dining atmosphere, pair the stew with a crisp, dry white wine or a cup of herbal tea.

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This Chickpea Stew is a testament to how simple, plant-based ingredients can create a meal that is both comforting and incredibly nutritious. Enjoy every spoonful of this Mediterranean-inspired delight.

Recipe Questions & Answers

→ Can I use dried chickpeas instead of canned?

Yes, you can use dried chickpeas. Soak 1 cup of dried chickpeas overnight, then cook them until tender before adding to the stew. This will add about 1-2 hours to your preparation time.

→ How can I make this stew spicier?

Add a pinch of chili flakes or cayenne pepper when sautéing the spices, or stir in fresh chopped jalapeño with the other vegetables. Adjust the heat level to your preference.

→ What can I serve with this chickpea stew?

This stew pairs beautifully with crusty whole grain bread, brown rice, quinoa, or couscous. A side of fresh green salad or roasted vegetables also complements it well.

→ How long will leftovers keep?

Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors actually deepen overnight, making it even more delicious the next day. You can also freeze it for up to 3 months.

→ Can I substitute other vegetables?

Absolutely! Try adding diced sweet potato, butternut squash, kale, chard, or green beans. Just adjust cooking times based on the vegetable's density to ensure everything cooks evenly.

→ Is this stew suitable for meal prep?

Yes, this stew is excellent for meal prep. Prepare a large batch and divide it into individual portions. It reheats wonderfully and maintains its texture and flavor throughout the week.