Stewed Chickpeas
Warm, hearty, and brimming with rich Mediterranean flavors, this Stewed Chickpeas recipe is wholesome comfort food at its finest. Loaded with tender chickpeas, aromatic vegetables, and a fragrant blend of cumin, paprika, and turmeric, this easy one-pot dish delivers a satisfying balance of protein, fiber, and vibrant spices. Simmered in a savory base of crushed tomatoes and vegetable broth, and finished with a zesty touch of fresh lemon juice, this stew is as flavorful as it is nourishing. Perfect for meal prep or a family dinner, it’s ready in under an hour and pairs beautifully with crusty bread, rice, or served on its own. Don’t forget to top it off with fresh parsley for a burst of color and freshness. This vegan, gluten-free dish is ideal for cozy nights and sure to become a go-to in your recipe rotation!
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Recipe Information
Ingredients
- 2 cups chickpeas (dried, or canned and drained)
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 can (14-16 oz) crushed tomatoes
- 3 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 0.5 teaspoon ground turmeric
- 0.25 teaspoon cayenne pepper (optional)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 bay leaf
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
If using dried chickpeas, soak them overnight in water. Drain and rinse before cooking, then place in a pot, cover with water, and simmer for 1-2 hours until tender.
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are slightly softened.
Add the ground cumin, paprika, turmeric, and optional cayenne pepper to the pot. Stir and let the spices toast for 1 minute until aromatic.
Pour in the crushed tomatoes and vegetable broth. Stir to combine.
Add the cooked or canned chickpeas, bay leaf, salt, and black pepper. Stir well.
Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 35-40 minutes. Stir occasionally to prevent sticking.
After simmering, remove the bay leaf and stir in the lemon juice.
Taste and adjust seasoning with additional salt and pepper if needed.
Remove from heat and garnish with fresh chopped parsley before serving.
Serve warm with crusty bread, rice, or as a standalone dish.
Nutrition Facts
Calories |
365 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1220 mg | 53% | |
| Total Carbohydrate | 55.0 g | 20% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 15.6 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1274 mg | 27% | |
*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.
