Pin This Chickpea Stew is a vibrant, plant-based dish designed to nourish and support healthy gut bacteria. Featuring a hearty blend of legumes and colorful vegetables like carrots, bell peppers, and zucchini, it is a Mediterranean-inspired meal perfect for a wholesome lunch or a comforting dinner. Easy to prepare and naturally rich in nutrients, it provides a satisfying way to enjoy whole, plant-based ingredients.
Pin With a preparation time of only 15 minutes, this easy-to-follow recipe yields four servings. It balances the earthiness of chickpeas with the brightness of diced tomatoes and fresh spinach, creating a flavor profile that is both complex and comforting.
Ingredients
- 2 cups (340 g) cooked chickpeas (or 1 can, drained and rinsed)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 carrots, peeled and sliced
- 2 celery stalks, sliced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup (150 g) fresh spinach leaves
- 1 can (400 g) diced tomatoes
- 4 cups (1 liter) low-sodium vegetable broth
- 2 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp ground turmeric
- ½ tsp ground coriander
- ½ tsp black pepper
- ¾ tsp salt, or to taste
- 1 bay leaf
- Optional: Fresh parsley and lemon wedges for garnish
Instructions
- Step 1
- Heat olive oil in a large pot over medium heat. Add onion and sauté for 3 minutes until translucent.
- Step 2
- Stir in garlic, carrots, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.
- Step 3
- Add cumin, smoked paprika, turmeric, coriander, black pepper, and salt. Sauté for 1 minute until fragrant.
- Step 4
- Add chickpeas, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low.
- Step 5
- Simmer uncovered for 20 minutes, stirring occasionally.
- Step 6
- Add zucchini and cook for another 7 minutes until just tender.
- Step 7
- Stir in spinach and cook for 2 minutes until wilted. Remove bay leaf.
- Step 8
- Taste and adjust seasoning as needed.
- Step 9
- Serve hot, garnished with fresh parsley and a squeeze of lemon juice if desired.
Zusatztipps für die Zubereitung
Using a high-quality chef's knife and a sturdy chopping board will make the vegetable preparation much faster. For the best results, use a large pot or Dutch oven and stir with a wooden spoon to ensure even cooking and to prevent the spices from sticking to the bottom.
Varianten und Anpassungen
For extra depth and heat, add a pinch of chili flakes during the spice sauté. If spinach is not available, you can easily substitute it with kale or chard. This recipe is flexible and works well with any seasonal greens you have on hand.
Serviervorschläge
This stew is incredibly satisfying when served with whole grain bread or brown rice. To complete the Mediterranean experience, pair your meal with a crisp, dry white wine or a soothing herbal tea.
Pin Each serving of this Mediterranean stew contains approximately 285 calories, 11g of protein, and 44g of carbohydrates. Enjoy this nutrient-dense meal as a delicious way to support your overall well-being.
Recipe Questions
- → Can I use dried chickpeas instead of canned?
Yes, soak 1 cup dried chickpeas overnight, then cook for 60-90 minutes until tender before adding to the stew. This yields about 3 cups cooked chickpeas.
- → How long does this keep in the refrigerator?
Store in an airtight container for up to 5 days. The flavors develop and deepen over time, making leftovers even more delicious.
- → Can I freeze this stew?
Absolutely. Cool completely, then portion into freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
- → What can I serve with this chickpea stew?
Pair with crusty whole grain bread, brown rice, or quinoa for extra sustenance. A crisp white wine or herbal tea complements the Mediterranean spices beautifully.
- → How can I add more protein?
Stir in white beans, lentils during the simmering stage, or serve with a dollop of Greek yogurt if not strictly vegan. Quinoa as a side also boosts protein content.
- → Can I make this in a slow cooker?
Sauté vegetables and spices first, then transfer everything to your slow cooker. Cook on low for 4-6 hours or high for 2-3 hours, adding zucchini during the last hour.