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Vegetable Packed Chickpea Stew

Easy Vegetable Packed Chickpea Stew That Warms Your Soul

This Vegetable Packed Chickpea Stew is a hearty, nourishing meal filled with protein-rich chickpeas and vibrant vegetables.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean, Vegetarian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew Base
  • 2 cans chickpeas canned or dried, rinsed if canned
  • 1 onion
  • 4 cloves garlic minced
  • 2 carrots chopped
  • 2 celery stalks chopped
For the Vegetables
  • 2 bell peppers chopped
  • 1 zucchini or summer squash, chopped
  • 2 cups spinach or kale
For the Spice Blend & Liquid
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 can crushed tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon salt
  • 1 teaspoon black pepper
Optional Add-Ins
  • 1/2 teaspoon red chili flakes for heat
  • 1 tablespoon lemon juice freshly squeezed, for serving

Equipment

  • large pot
  • knife
  • cutting board

Method
 

Procedure
  1. Chop onion, carrots, celery, bell peppers and zucchini into bite-sized pieces; mince garlic; rinse chickpeas thoroughly.
  2. Heat oil in a large pot over medium heat; cook onion and carrots until softened and translucent, about 5 minutes. Add garlic and celery; stir until fragrant, ∼1 minute.
  3. Sprinkle cumin and smoked paprika into the pot; stir constantly for about 30 seconds until spices bloom.
  4. Pour in crushed tomatoes and vegetable broth; scrape up any browned bits. Bring to a gentle simmer over medium-low heat.
  5. Stir in chickpeas; reduce heat to low, cover. Let it bubble gently for 15 minutes.
  6. Uncover; stir in bell peppers and zucchini. Cook uncovered for another 5–7 minutes until veggies are brightly colored.
  7. Incorporate spinach or kale, cooking until wilted in 2–3 minutes. Season with salt, pepper, and a squeeze of lemon juice.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 600mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 2000IUVitamin C: 40mgCalcium: 80mgIron: 3mg

Notes

Serve with crusty bread or a dollop of yogurt for extra creaminess. Quality chickpeas improve texture; soak dried if using.

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