Curried Chickpea and Summer Vegetable Stew
Dive into a bowl of comfort and flavor with this vibrant Curried Chickpea and Summer Vegetable Stew, a hearty plant-based recipe bursting with seasonal produce and warm spices. Perfectly spiced with a blend of curry powder, cumin, paprika, and turmeric, this stew features tender bites of zucchini, yellow squash, red bell pepper, and ripe tomatoes, all simmered in a creamy coconut milk-based broth. Protein-packed chickpeas make this dish not only wholesome but also incredibly satisfying, while fresh cilantro and a spritz of lemon brighten every spoonful. Ready in just 45 minutes, this gluten-free and vegan-friendly recipe is ideal for a weeknight dinner or meal prep. Serve it with crusty bread or over fluffy rice for the perfect finishing touch!
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Recipe Information
Ingredients
- 2 cups canned chickpeas (drained and rinsed)
- 1 medium zucchini (chopped into bite-sized pieces)
- 1 medium yellow squash (chopped into bite-sized pieces)
- 1 medium red bell pepper (diced)
- 2 large ripe tomatoes (chopped)
- 1 medium onion (finely chopped)
- 3 cloves garlic (minced)
- 2 cups vegetable broth
- 1 cup coconut milk (canned)
- 2 tablespoons olive oil
- 2 teaspoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoons turmeric
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh cilantro (chopped, for garnish)
- 1 large lemon (cut into wedges, for serving)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, curry powder, cumin, paprika, and turmeric. Cook for another 1-2 minutes, stirring frequently, until the spices release their aroma.
Add the red bell pepper, zucchini, yellow squash, and a pinch of salt to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the chopped tomatoes and drained chickpeas. Cook for 2-3 minutes to allow the tomatoes to break down slightly.
Pour in the vegetable broth and coconut milk. Bring the mixture to a gentle simmer.
Reduce the heat to low, cover the pot with a lid, and let the stew simmer for 15-20 minutes, stirring occasionally, until the vegetables are tender and the flavors are well combined.
Season the stew with salt and black pepper to taste.
Serve hot, garnished with fresh cilantro and a squeeze of lemon juice from the wedges.
Nutrition Facts
Calories |
447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.3 g | 32% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1341 mg | 58% | |
| Total Carbohydrate | 48.4 g | 18% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 15.4 g | ||
| Protein | 13.2 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 136 mg | 10% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1317 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
