Chickpea Stew

This hearty Chickpea Stew combines tender chickpeas with vibrant vegetables and aromatic spices for a comforting and nutritious meal. Perfect for a cozy dinner, it is both filling and bursting with flavor.

Ingredients

• Canned chickpeas - 400 grams, drained and rinsed
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 large, diced
• Celery - 2 stalks, diced
• Red bell pepper - 1, diced
• Canned diced tomatoes - 400 grams
• Vegetable broth - 500 milliliters
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh spinach - 100 grams, roughly chopped
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. In a large pot, heat the olive oil over medium heat.
2. Add the diced onion, garlic, carrot, and celery, sautéing until the vegetables are softened, about 5-7 minutes.
3. Stir in the red bell pepper and cook for an additional 3 minutes.
4. Add the drained chickpeas, canned diced tomatoes, vegetable broth, cumin, paprika, salt, and black pepper to the pot.
5. Bring the mixture to a boil, then reduce the heat and let it simmer for 15-20 minutes, allowing the flavors to meld.
6. Stir in the chopped spinach and cook for another 2-3 minutes until the spinach is wilted.
7. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein and fiber, promoting digestive health.
• Contains antioxidants and anti-inflammatory compounds from vegetables and spices.

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