Vegetable and Chickpea Stew with Quinoa and Rice

This Vegetable and Chickpea Stew with Quinoa and Rice is a hearty and nutritious dish, packed with vibrant vegetables and protein-rich chickpeas. It's a comforting meal that’s perfect for a cozy dinner, all while being kosher and deliciously satisfying.

Ingredients

• Chickpeas - 1 cup (cooked)
• Quinoa - 1/2 cup (rinsed)
• Brown rice - 1/2 cup (rinsed)
• Carrot - 1 medium (diced)
• Celery - 1 medium stalk (diced)
• Red bell pepper - 1 medium (diced)
• Zucchini - 1 medium (diced)
• Onion - 1 small (chopped)
• Garlic - 2 cloves (minced)
• Vegetable broth - 2 cups
• Olive oil - 2 tablespoons
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons (chopped, for garnish)

Steps

1. In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent, about 3-4 minutes.
2. Add the diced carrot, celery, and red bell pepper to the pot. Cook for an additional 5 minutes, stirring occasionally.
3. Stir in the diced zucchini, cumin, paprika, salt, and black pepper. Cook for another 2 minutes until the vegetables are well mixed and fragrant.
4. Add the cooked chickpeas and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 15 minutes.
5. While the stew is simmering, in a separate pot, combine the rinsed quinoa and brown rice with 3 cups of water. Bring to a boil, then cover and reduce heat to low. Cook for 15 minutes or until water is absorbed and grains are tender.
6. Once both the stew and grains are cooked, serve the stew over a bed of quinoa and rice, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in protein from chickpeas, supporting muscle health.

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