Hearty Chickpea Stew
Warm up with a bowl of **Hearty Chickpea Stew**, a nourishing and flavor-packed dish that's perfect for any time of the year. This recipe combines tender chickpeas, a medley of fresh vegetables, and vibrant spices like cumin, coriander, and turmeric to create a rich and aromatic broth. The addition of fresh spinach, bright lemon juice, and fragrant parsley lends a burst of freshness to every bite. Quick to prepare—with just 15 minutes of prep time—and simmered to perfection in under an hour, this one-pot vegan stew is as wholesome as it is satisfying. Serve it with crusty bread or over a bowl of rice for a cozy, protein-packed meal that’s high in fiber, naturally gluten-free, and loaded with bold Mediterranean-inspired flavors.
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Recipe Information
Ingredients
- 2 cups chickpeas
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 3 minced garlic cloves
- 2 medium, sliced carrots
- 2 chopped celery stalks
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 cups, fresh spinach
- 2 tablespoons lemon juice
- 0.25 cup, chopped fresh parsley
Instructions
If using dried chickpeas, soak them overnight in plenty of water. Drain and rinse before use. If using canned chickpeas, simply drain and rinse.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Add the sliced carrots and chopped celery, and continue to cook, stirring occasionally, for about 5 minutes.
Pour in the diced tomatoes and vegetable broth.
Add the chickpeas to the pot.
Stir in the ground cumin, coriander, turmeric, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30 minutes, or until the vegetables are tender and the flavors have melded together.
Add the fresh spinach and cook until it is wilted, about 5 minutes.
Stir in the lemon juice and chopped parsley.
Adjust seasoning to taste before serving.
Ladle the stew into bowls and serve hot, optionally accompanied by crusty bread or over rice.
Nutrition Facts
Calories |
385 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.2 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1157 mg | 50% | |
| Total Carbohydrate | 57.2 g | 21% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 15.2 g | ||
| Protein | 17.0 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 207 mg | 16% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1594 mg | 34% | |
*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.
