Hearty Chickpea Vegetable Stew

This hearty, plant-based Chickpea Stew is a Mediterranean classic designed to nourish your body and support a healthy gut. Combining vibrant vegetables with tender legumes, it's a wholesome choice for any lunch or dinner that feels both light and satisfying.

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The aroma of sautéed garlic, onions, and smoked paprika creates a warm, inviting atmosphere in the kitchen. This stew is not just a meal; it is a bowl of comfort that brings the flavors of the Mediterranean directly to your 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

1.

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

2.

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

3.

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

4.

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

5.

Simmer uncovered for 20 minutes, stirring occasionally.

6.

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

7.

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

8.

Taste and adjust seasoning as needed.

9.

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

Zusatztipps für die Zubereitung

For extra depth and a little kick, add a pinch of chili flakes for heat during the spice sauté. To maintain the best texture, ensure you only add the zucchini towards the end so it stays tender but not mushy.

Varianten und Anpassungen

You can easily customize this stew by substituting kale or Swiss chard for the spinach if preferred. For a heartier profile, feel free to add other root vegetables like sweet potatoes or parsnips during the initial simmering phase.

Serviervorschläge

Serve this stew hot alongside crusty whole grain bread or a side of brown rice for a more filling meal. To complete the experience, pair it with a crisp, dry white wine or a warm herbal tea.

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Whether you're enjoying a quiet dinner at home or preparing meals for the week, this Chickpea Stew offers a nourishing and flavorful experience that is sure to become a staple in your plant-based rotation.

Recipe FAQs

→ Can I use dried chickpeas instead of canned?

Yes, absolutely. Soak 1 cup of dried chickpeas overnight, then cook them until tender before adding to the stew. This typically takes 1-2 hours of simmering.

→ How can I make this stew spicier?

Add a pinch of chili flakes or cayenne pepper when you add the other spices. You can also top with hot sauce or fresh chili peppers when serving.

→ Can I prepare this stew in advance?

This stew keeps well in the refrigerator for up to 5 days and actually tastes better the next day as flavors develop. Reheat gently on the stovetop or microwave.

→ What can I substitute for spinach?

Kale, Swiss chard, or collard greens work wonderfully. Add heartier greens earlier in the cooking process as they take longer to wilt than spinach.

→ Can I freeze leftovers?

Yes, this stew freezes excellently for up to 3 months. Cool completely before transferring to airtight containers, leaving some space for expansion. Thaw overnight in the refrigerator.

→ What makes this dish gut-friendly?

The combination of fiber-rich chickpeas, diverse vegetables, and prebiotic ingredients like onion and garlic supports beneficial gut bacteria and promotes digestive health.