Chickpea Stew

This Chickpea Stew is a hearty and flavorful Spanish dish infused with aromatic spices and fresh vegetables, perfect for a comforting lunch. Packed with protein and fiber, it offers a delightful and nutritious experience for your palate.

Ingredients

• Chickpeas (canned) - 400 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Red bell pepper - 1, chopped
• Carrot - 1 medium, diced
• Tomato - 1 large, diced
• Vegetable broth - 500 ml
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and sauté for 3-4 minutes until translucent.
3. Stir in the minced garlic and cook for an additional minute until fragrant.
4. Add the chopped red bell pepper and diced carrot, cooking for 5 minutes until softened.
5. Stir in the diced tomato, paprika, cumin, salt, and black pepper, cooking for 2-3 minutes until the tomatoes begin to break down.
6. Pour in the vegetable broth and bring to a gentle simmer.
7. Add the canned chickpeas (drained and rinsed) and let the stew simmer for 15-20 minutes, stirring occasionally.
8. Adjust seasoning if necessary and remove from heat.
9. Stir in the fresh parsley and lemon juice just before serving.
10. Serve hot with crusty bread or rice.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 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 protein and fiber for improved digestion and satiety.
• Contains antioxidants and anti-inflammatory properties from spices and vegetables.

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