Vegetable and Chickpea Stew with Quinoa

This Vegetable and Chickpea Stew with Quinoa is a hearty and nutritious dish that combines the earthy flavors of chickpeas with a medley of colorful vegetables. Perfect for a healthy American lunch, it’s both filling and satisfying, packed with protein and fiber to keep you energized throughout the day.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Zucchini - 1 medium, diced
• Bell pepper - 1 medium, diced
• Canned diced tomatoes - 400 grams
• Chickpeas - 400 grams, drained and rinsed
• Vegetable broth - 500 milliliters
• Quinoa - 100 grams, rinsed
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
2. Stir in the minced garlic, diced carrot, and celery. Cook for another 5 minutes, stirring occasionally.
3. Add the diced zucchini and bell pepper to the pot and cook for an additional 5 minutes.
4. Pour in the canned diced tomatoes, vegetable broth, and chickpeas. Stir to combine.
5. Add the rinsed quinoa, ground cumin, ground coriander, paprika, salt, and black pepper. Bring to a boil.
6. Reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes, or until the quinoa is cooked and the vegetables are tender.
7. Taste and adjust seasoning if necessary. 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: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas and quinoa.
• High in dietary fiber which aids digestion and promotes satiety.

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