Plant-based stew with chickpeas, vibrant vegetables, and Mediterranean spices. Vegan, high fiber, gluten-free.
# What You’ll Need:
→ Legumes
01 - 2 cups cooked chickpeas, drained and rinsed
→ Vegetables
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 2 carrots, peeled and sliced
05 - 2 celery stalks, sliced
06 - 1 red bell pepper, diced
07 - 1 zucchini, diced
08 - 1 cup fresh spinach leaves
→ Base and Liquids
09 - 1 can (14 oz) diced tomatoes
10 - 4 cups low-sodium vegetable broth
11 - 2 tablespoons olive oil
→ Spices and Seasonings
12 - 1 teaspoon ground cumin
13 - 1 teaspoon smoked paprika
14 - ½ teaspoon ground turmeric
15 - ½ teaspoon ground coriander
16 - ½ teaspoon black pepper
17 - ¾ teaspoon salt
18 - 1 bay leaf
→ Garnish
19 - Fresh parsley, chopped
20 - Lemon wedges
# Step-by-Step:
01 - Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3 minutes until translucent.
02 - Stir in minced garlic, sliced carrots, sliced celery, and diced red bell pepper. Cook for 5 minutes, stirring occasionally.
03 - Add cumin, smoked paprika, turmeric, coriander, black pepper, and salt. Sauté for 1 minute until fragrant.
04 - Add chickpeas, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low.
05 - Simmer uncovered for 20 minutes, stirring occasionally.
06 - Add diced zucchini and cook for 7 minutes until just tender.
07 - Stir in spinach and cook for 2 minutes until wilted. Remove bay leaf.
08 - Taste and adjust seasoning with salt and pepper as needed.
09 - Ladle into bowls and garnish with fresh chopped parsley and lemon wedges.
