Vegetable and Chickpea Stew with Rice

This Vegetable and Chickpea Stew with Rice is a hearty and flavorful dish that brings together a medley of fresh vegetables and protein-rich chickpeas in a savory broth. Served over fluffy rice, it makes for a comforting and nutritious meal perfect for any night of the week.

Ingredients

• Olive oil - 2 tablespoons
• Yellow onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Canned chickpeas - 1 cup, drained and rinsed
• Diced tomatoes - 1 cup, canned
• Vegetable broth - 2 cups
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Rice - 1 cup, uncooked

Steps

1. In a medium pot, heat olive oil over medium heat. Add diced onion and sauté until translucent, about 5 minutes.
2. Add minced garlic, carrot, and celery. Cook for another 5 minutes, stirring occasionally.
3. Stir in the red bell pepper and zucchini, cooking for an additional 3-4 minutes until slightly softened.
4. Add the chickpeas, diced tomatoes, vegetable broth, ground cumin, paprika, salt, and black pepper. Bring to a simmer.
5. Reduce heat to low, cover, and let the stew simmer for 20 minutes, stirring occasionally.
6. While the stew is simmering, cook the rice according to package instructions.
7. Once the stew is ready, stir in the fresh parsley. Adjust seasoning if necessary.
8. Serve the vegetable and chickpea stew over a bed of rice.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 65 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in plant-based protein, supporting muscle health.

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