Chickpea and vegetable stew is a dish that bridges the gap between comfort food and healthy eating. It combines the hearty texture of chickpeas with the vibrant flavors of various vegetables, creating a stew that is both satisfying and nutritious. This recipe has been a staple in my household, not just for its delightful taste but for its versatility and the warmth it brings to our table. Whenever I prepare this stew, the entire family gathers around, eager to savor its rich aroma and comforting taste. It’s a dish that not only fills our bellies but also brings us together, fostering conversations and laughter around the dinner table.
Ingredients
To make this flavorful chickpea and vegetable stew, you’ll need the following ingredients:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, sliced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 2 cups kale, chopped
- 1 tablespoon lemon juice
- Fresh parsley for garnish
Instructions
Begin by heating the olive oil in a large pot over medium heat. Once the oil is hot, add the chopped onion and sauté until it’s translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced carrots, sliced celery, and chopped red bell pepper to the pot. Cook the vegetables for about 7-8 minutes, stirring occasionally, until they begin to soften. Next, incorporate the chopped zucchini and chickpeas into the mixture, allowing them to cook for another 5 minutes.
Pour in the can of diced tomatoes, along with the vegetable broth. Stir in the cumin, smoked paprika, salt, and pepper. Bring the stew to a gentle boil, then reduce the heat to low and let it simmer for about 20-25 minutes. This will allow the flavors to meld together beautifully.
Once the vegetables are tender, add the chopped kale to the pot. Let it cook for another 5 minutes until the kale wilts. Finally, stir in the lemon juice to brighten the flavors. Serve the stew hot, garnished with fresh parsley.
Nutrition Facts
This chickpea and vegetable stew recipe yields about 6 servings. Each serving contains approximately 250 calories, making it a healthy choice for a meal that’s both filling and flavorful.
Preparation Time
Preparing this stew is straightforward and doesn’t require too much time in the kitchen. The total preparation and cooking time is about 45 minutes. This includes 15 minutes of prep time and 30 minutes of cooking time.
How to Serve
There are numerous ways to serve this delicious chickpea and vegetable stew, each adding a unique touch to the dining experience:
- Serve it with a side of crusty bread to soak up the rich broth.
- Top it with a dollop of plain yogurt for a creamy contrast.
- Pair it with a simple green salad for a light and refreshing meal.
- Over a bed of brown rice or quinoa for extra heartiness.
- Sprinkle some grated Parmesan cheese for an added layer of flavor.
Additional Tips
To make the most out of this chickpea and vegetable stew, consider these helpful tips:
- Use fresh herbs: Adding fresh herbs like thyme or rosemary can enhance the stew’s flavor.
- Experiment with spices: Feel free to adjust the spices to suit your taste. A pinch of chili powder or cayenne can add some heat.
- Make it ahead: This stew tastes even better the next day, so consider making it in advance to allow the flavors to deepen.
- Freeze leftovers: This stew freezes well. Store in airtight containers for a quick, ready-to-eat meal in the future.
- Customizable ingredients: Feel free to swap or add vegetables depending on what’s in season or what you have on hand.
FAQ Section
Can I use dried chickpeas instead of canned? Yes, you can use dried chickpeas. Just be sure to soak and cook them beforehand. This will add extra preparation time but offers a more robust texture.
Is this stew vegan? Yes, this stew is vegan, as it uses vegetable broth and no animal products. It’s a great option for those following a plant-based diet.
Can I add meat to this stew? Certainly! If you prefer a non-vegetarian version, you can add cooked chicken or sausage for extra protein.
How long does the stew last in the refrigerator? This stew can be stored in the refrigerator for up to 5 days in an airtight container, making it perfect for meal prep.
Can I add other vegetables to the stew? Absolutely! Feel free to add other vegetables like sweet potatoes, spinach, or green beans for added nutrition and variety.