Spicy Chickpea and Spinach Stew

This Spicy Chickpea and Spinach Stew is a hearty and nutritious dish that combines the earthy flavors of chickpeas with the vibrant taste of fresh spinach. Perfect for a healthy American dinner, it offers a delightful kick of spice that warms the soul.

Ingredients

• Canned chickpeas - 400 grams, drained and rinsed
• Fresh spinach - 150 grams, chopped
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Diced tomatoes - 400 grams, canned
• Vegetable broth - 250 milliliters
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Cayenne pepper - 1/4 teaspoon (adjust to taste)
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon
• Fresh parsley - a handful, chopped (for garnish)

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion and carrot, cooking until the onion is translucent, about 5 minutes.
3. Stir in the minced garlic and diced red bell pepper, cooking for another 2-3 minutes until fragrant.
4. Add the cumin, paprika, and cayenne pepper to the pot, stirring to coat the vegetables in the spices.
5. Pour in the canned diced tomatoes and vegetable broth, bringing the mixture to a simmer.
6. Add the drained chickpeas and simmer for 10 minutes, allowing the flavors to meld.
7. Stir in the chopped spinach and cook for an additional 5 minutes until wilted.
8. Season with salt, black pepper, and lemon juice, adjusting to taste.
9. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 5 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, supporting muscle health.
• High in dietary fiber, promoting digestive health and satiety.

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