High Protein Hearty Chickpea Stew
Warm up with this High Protein Hearty Chickpea Stew, a nutrient-packed, one-pot recipe that’s both delicious and satisfying. Brimming with tender chickpeas, vibrant vegetables like zucchini, carrots, and red bell pepper, and a rich tomato-based broth infused with cumin and smoked paprika, this stew delivers bold flavors with every bite. Baby spinach adds a nutritious green boost, while a splash of fresh lemon juice and parsley brings a refreshing, zesty finish. Ready in just an hour and chock-full of plant-based protein, this wholesome meal is perfect for cozy weeknight dinners or meal prep. Serve it with crusty bread or a simple side salad for a flavorful, satisfying dish that will keep you coming back for more.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, chopped
- 3 large garlic cloves, minced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 28 ounces crushed tomatoes
- 4 cups vegetable broth
- 2 cans (15 ounces each) cooked chickpeas, drained and rinsed
- 2 teaspoons cumin powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- 4 cups baby spinach
- 2 tablespoons lemon juice
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
Stir in the minced garlic, and cook for an additional 1 minute until fragrant.
Add the diced carrots, celery, red bell pepper, and zucchini to the pot, and cook for about 5 minutes until they begin to soften.
Pour in the crushed tomatoes and vegetable broth, then stir well to combine the ingredients.
Add the drained chickpeas, cumin powder, smoked paprika, ground black pepper, and salt.
Bring the stew to a boil, then reduce the heat to low and let it simmer uncovered for 30 minutes, stirring occasionally.
Stir in the baby spinach, allowing it to wilt into the stew for about 3 minutes.
Add the lemon juice and fresh parsley, then stir to mix everything evenly.
Taste and adjust the seasoning if necessary before serving.
Serve the stew hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
2467 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.0 g | 81% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6236 mg | 271% | |
| Total Carbohydrate | 388.5 g | 141% | |
| Dietary Fiber | 104.7 g | 374% | |
| Total Sugars | 102.4 g | ||
| Protein | 112.5 g | 225% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1157 mg | 89% | |
| Iron | 47.3 mg | 263% | |
| Potassium | 8199 mg | 174% | |
*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.
