Hearty Mediterranean Chickpea Stew

Discover the comforting flavors of the Mediterranean with this hearty Chickpea Stew. This plant-based dish is a symphony of vibrant vegetables and fiber-rich legumes, meticulously crafted to nourish your body and support healthy gut bacteria. Whether you're seeking a wholesome lunch or a satisfying dinner, this easy-to-make stew brings warmth and vitality to your table.

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As the stew simmers, the earthy aromas of cumin, smoked paprika, and turmeric fill the air, creating an inviting atmosphere in any kitchen. The combination of tender carrots, bell peppers, and zucchini creates a rustic texture that perfectly complements the creamy chickpeas, making every bite a delight.

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 ensure the best results, use a large pot or a Dutch oven for even heat distribution. A wooden spoon is ideal for stirring the vegetables without breaking them down too much. Make sure to use a sharp chef's knife for dicing the vegetables uniformly, which helps them cook at the same rate.

Varianten und Anpassungen

For those who enjoy a bit of heat, consider adding a pinch of chili flakes during the spice-sautéing step. If you don't have spinach, you can easily substitute it with kale or chard; just remember to adjust the cooking time slightly as these greens may take a few extra minutes to soften.

Serviervorschläge

This stew is best enjoyed hot, perhaps with a side of crusty whole grain bread or a serving of fluffy brown rice for a more substantial meal. To complement the Mediterranean flavors, pair the dish with a crisp, dry white wine or a soothing cup of herbal tea.

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With 11 grams of protein and 44 grams of carbohydrates per serving, this Chickpea Stew is a powerhouse of plant-based nutrition. It's a reliable recipe for anyone looking to enjoy a wholesome, easy-to-prepare meal that doesn't compromise on flavor or health benefits.

Recipe FAQs

→ How long does this chickpea stew keep in the refrigerator?

The stew stores well for up to 5 days in an airtight container. The flavors continue to develop over time, making it an excellent option for meal prep. Reheat gently on the stovetop or in the microwave.

→ Can I use dried chickpeas instead of canned?

Absolutely. Soak 1 cup of dried chickpeas overnight, then cook them for about 90 minutes until tender before adding to the stew. You'll need about 3 cups of cooked chickpeas, which is equivalent to two 15-ounce cans.

→ What vegetables work best as substitutes?

Feel free to use sweet potatoes, butternut squash, or green beans instead of zucchini. Kale, Swiss chard, or escarole make excellent alternatives to spinach. The stew is quite forgiving and adaptable based on seasonal availability.

→ How can I make this stew more protein-rich?

Add a cup of lentils during the simmering stage, stir in white beans with the chickpeas, or serve with a dollop of Greek yogurt if you're not strictly vegan. Quinoa also makes a great addition for extra protein and texture.

→ Is this stew suitable for freezing?

Yes, it freezes beautifully for up to 3 months. Cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator and reheat gently, adding a splash of water or broth if needed.