Low Fat Hearty Chickpea Stew
Warm up with a bowl of nourishing comfort food featuring this Low Fat Hearty Chickpea Stew, a wholesome, plant-based meal that's as satisfying as it is healthy. Packed with fiber-rich chickpeas, vibrant vegetables like carrots, celery, and red bell peppers, and a fragrant blend of smoked paprika, cumin, and thyme, this stew is a flavorful delight in every bite. Simmered in nutrient-dense vegetable broth and brightened with fresh lemon juice, the dish delivers a guilt-free, low-sodium option perfect for meal prep or weeknight dinners. With just 15 minutes of prep time and a simmer that lets the flavors meld beautifully, this vegan chickpea stew is ideal for anyone seeking a cozy, low-fat meal loaded with both nutrition and rich taste. Serve it steaming hot and pair it with crusty bread or enjoy it on its own for a hearty, satisfying treat!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 2 carrot, diced
- 2 celery stalk, diced
- 1 red bell pepper, chopped
- 2 15-ounce cans canned chickpeas, drained and rinsed
- 4 cups low-sodium vegetable broth
- 1 15-ounce can canned diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground coriander
- 1 teaspoon dried thyme
- 1 bay leaf
- 2 cups fresh spinach, chopped
- 1 tablespoon fresh lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic, and sauté until the onion becomes translucent, about 5 minutes.
Stir in the diced carrots, celery, and bell pepper, and continue to cook until the vegetables begin to soften, about 5-7 minutes.
Add the chickpeas, vegetable broth, and diced tomatoes to the pot, and stir to combine.
Season with ground cumin, smoked paprika, ground coriander, dried thyme, and the bay leaf.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 30 minutes, stirring occasionally.
Remove the bay leaf, then stir in the chopped spinach and cook until wilted, about 2 minutes.
Add the fresh lemon juice and stir well. Season with salt and black pepper to taste, and adjust the seasoning as needed.
Serve hot, and enjoy your low-fat hearty chickpea stew!
Nutrition Facts
Calories |
1654 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.9 g | 60% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5239 mg | 228% | |
| Total Carbohydrate | 253.0 g | 92% | |
| Dietary Fiber | 71.0 g | 254% | |
| Total Sugars | 69.8 g | ||
| Protein | 67.8 g | 136% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 810 mg | 62% | |
| Iron | 27.5 mg | 153% | |
| Potassium | 5792 mg | 123% | |
*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.
