Low Sodium Hearty Chickpea Stew
Warm up with this nourishing and flavor-packed Low Sodium Hearty Chickpea Stew, a perfect one-pot recipe for a wholesome weeknight meal. Brimming with tender chickpeas, vibrant vegetables like carrots, red bell pepper, and spinach, and subtly spiced with cumin, smoked paprika, and coriander, this stew delivers comfort without compromising on taste or your low-sodium dietary needs. Simmered in a rich, no-salt-added vegetable broth and brightened with fresh lemon juice and parsley, it’s a healthy, heart-friendly dish that’s perfect for the whole family. Ready in under an hour and packed with plant-based protein, this hearty stew pairs beautifully with crusty whole-grain bread or a fresh side salad for a well-balanced meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 3 medium carrots, peeled and sliced
- 2 stalks celery stalks, sliced
- 1 medium red bell pepper, diced
- 2 medium potatoes, peeled and diced
- 1 15-ounce can canned no-salt-added crushed tomatoes
- 2 15-ounce cans canned no-salt-added chickpeas, drained and rinsed
- 4 cups low sodium vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 1 leaf bay leaf
- 2 cups fresh 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 diced onion and sauté for 5 minutes until softened and translucent.
Stir in the minced garlic, and cook for another minute until fragrant.
Add the carrots, celery, and red bell pepper to the pot, and cook for 5-7 minutes, stirring occasionally, until the vegetables are starting to soften.
Add the diced potatoes and stir in the crushed tomatoes, chickpeas, and vegetable broth.
Sprinkle in the cumin, coriander, smoked paprika, and black pepper, then add the bay leaf.
Bring the stew to a boil, then reduce the heat to low, cover, and let simmer for 25-30 minutes, or until the potatoes and carrots are tender.
Stir in the fresh spinach, and cook for another 2-3 minutes until wilted.
Remove from heat and discard the bay leaf.
Stir in the lemon juice and chopped parsley right before serving.
Taste and adjust the seasoning if needed, keeping the low sodium requirement in mind.
Serve hot, with your choice of whole grain bread or a side salad, if desired.
Nutrition Facts
Calories |
1020 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 879 mg | 38% | |
| Total Carbohydrate | 169.0 g | 61% | |
| Dietary Fiber | 30.9 g | 110% | |
| Total Sugars | 43.0 g | ||
| Protein | 27.1 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 563 mg | 43% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 5578 mg | 119% | |
*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.
