Savory Vegetable and Chickpea Stew

This Savory Vegetable and Chickpea Stew is a hearty, healthy dish packed with vibrant vegetables and protein-rich chickpeas, perfect for a cozy dinner. It's a nourishing option that combines rich flavors with a delightful texture, making it a satisfying main course.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Canned chickpeas - 1 can (400g), drained and rinsed
• Diced tomatoes - 1 can (400g)
• Vegetable broth - 2 cups (480ml)
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Spinach - 2 cups, fresh
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Heat olive oil in a large pot over medium heat.
2. Add the diced onion and sauté for 3-4 minutes until translucent.
3. Stir in the minced garlic, diced carrot, and celery; cook for another 5 minutes until vegetables begin to soften.
4. Add the bell pepper and zucchini, cooking for an additional 3-4 minutes.
5. Stir in the chickpeas, diced tomatoes (with their juice), vegetable broth, cumin, paprika, salt, and black pepper.
6. Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes, stirring occasionally.
7. Add the fresh spinach and cook for another 2-3 minutes until wilted.
8. Remove from heat and stir in the lemon juice.
9. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 50 g
• Fiber: 14 g
• Sugar: 6 g
• Sodium: 600 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 from chickpeas, supporting muscle health.
• High in fiber, promoting digestive health and keeping you full longer.

Tags