Vegetable and Chickpea Stew with Rice and Quinoa

This hearty Vegetable and Chickpea Stew with Rice and Quinoa is a nutritious, flavorful dish packed with protein and fiber, perfect for a cozy dinner. The combination of spices and fresh vegetables makes it both satisfying and healthy.

Ingredients

• Olive oil - 2 tablespoons
• Yellow onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 large, 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 or fresh)
• Vegetable broth - 2 cups
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Spinach - 2 cups, roughly chopped
• Cooked rice - 1/2 cup
• Cooked quinoa - 1/2 cup
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, until translucent.
2. Add the minced garlic, diced carrot, and celery. Cook for another 5 minutes, stirring occasionally.
3. Stir in the diced red bell pepper and zucchini, cooking for an additional 5 minutes until they begin to soften.
4. Add the drained chickpeas, diced tomatoes, vegetable broth, cumin, paprika, salt, and black pepper. Bring to a boil.
5. Reduce the heat to low and let the stew simmer for 15 minutes, allowing the flavors to meld.
6. Stir in the chopped spinach and cook for another 5 minutes until wilted.
7. To serve, place the cooked rice and quinoa in bowls, ladle the stew over the grains, and garnish with fresh parsley.

Nutrition

• Calories: 450
• Protein: 16 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from chickpeas, promoting satiety.
• Packed with vitamins and minerals from a variety of vegetables.

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