Savory Chickpea and Vegetable Stew with Rice

This Savory Chickpea and Vegetable Stew with Rice is a comforting and nutritious dish, perfect for a healthy midnight meal. Packed with protein-rich chickpeas and vibrant vegetables, it delivers warmth and flavor in every bite.

Ingredients

• Chickpeas (canned) - 1 can (400g), drained and rinsed
• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper (any color) - 1 medium, diced
• Zucchini - 1 medium, diced
• Diced tomatoes (canned) - 1 can (400g)
• Vegetable broth - 300 ml
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh spinach - 100g
• Brown rice - 1 cup (200g), uncooked
• Water - 2 cups (500 ml) for cooking rice

Steps

1. In a medium pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent (about 3-4 minutes).
2. Add the diced carrot, bell pepper, and zucchini to the pot. Cook for another 5-6 minutes until the vegetables start to soften.
3. Stir in the drained chickpeas, diced tomatoes, vegetable broth, cumin, paprika, salt, and black pepper. Bring the mixture to a simmer and let it cook for 15 minutes, stirring occasionally.
4. While the stew is simmering, rinse the brown rice under cold water. In a separate pot, combine the rinsed rice and 2 cups (500 ml) of water. Bring to a boil, then cover and reduce heat to low. Cook for 30 minutes or until the rice is tender and water is absorbed.
5. After 15 minutes of simmering the stew, add the fresh spinach and stir until wilted. Adjust seasoning to taste.
6. Serve the chickpea and vegetable stew over a bed of brown rice.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 18 g
• Sugar: 8 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, promoting muscle health.
• Packed with fiber, aiding digestion and promoting satiety.

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