Hearty Chickpea Vegetable Stew

Discover the comfort of a Mediterranean kitchen with this hearty Chickpea Stew. This plant-based dish is meticulously designed to nourish your body and support healthy gut bacteria, making it an ideal choice for a wholesome lunch or a cozy dinner. Packed with vibrant vegetables and aromatic spices, it offers a satisfying depth of flavor in every spoonful.

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By combining staples like chickpeas and tomatoes with a golden broth seasoned with turmeric and smoked paprika, you create a meal that is as visually stunning as it is delicious. The addition of fresh spinach at the end ensures a bright finish to this savory stew.

Ingredients

• 2 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 carrots, peeled and sliced
• 2 celery stalks, sliced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 cup (150 g) fresh spinach leaves
• 2 cups (340 g) cooked chickpeas (or 1 can, drained and rinsed)
• 1 can (400 g) diced tomatoes
• 4 cups (1 liter) low-sodium vegetable broth
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground turmeric
• ½ tsp ground coriander
• ½ tsp black pepper
• ¾ tsp salt, or to taste
• 1 bay leaf
• Fresh parsley, chopped (optional garnish)
• Lemon wedges (optional garnish)

Instructions

Step 1

Heat olive oil in a large pot over medium heat. Add onion and sauté for 3 minutes until translucent.

Step 2

Stir in garlic, carrots, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.

Step 3

Add cumin, smoked paprika, turmeric, coriander, black pepper, and salt. Sauté for 1 minute until fragrant.

Step 4

Add chickpeas, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low.

Step 5

Simmer uncovered for 20 minutes, stirring occasionally.

Step 6

Add zucchini and cook for another 7 minutes until just tender.

Step 7

Stir in spinach and cook for 2 minutes until wilted. Remove bay leaf.

Step 8

Taste and adjust seasoning as needed.

Step 9

Serve hot, garnished with fresh parsley and a squeeze of lemon juice if desired.

Zusatztipps für die Zubereitung

Using a large pot or Dutch oven ensures even heating throughout the cooking process. When preparing your vegetables, a sharp chef's knife and chopping board are essential for achieving consistent slices. If you are following a strict gluten-free diet, always verify that your store-bought vegetable broth and canned chickpeas are certified gluten-free.

Varianten und Anpassungen

To customize your stew, you can substitute the spinach with kale or chard depending on your preference. For those who enjoy a bit of spice, adding a pinch of chili flakes during the spice-sautéing step provides a pleasant heat and extra depth to the broth.

Serviervorschläge

This stew is incredibly versatile and can be served alongside whole grain bread or over a bed of brown rice for a more filling meal. To complete the Mediterranean experience, pair the dish with a crisp, dry white wine or a warm herbal tea.

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This Mediterranean Chickpea Stew is a testament to how simple, plant-based ingredients can create a meal that is both deeply comforting and nutritionally complete. Whether you are cooking for guests or meal-prepping for the week, this stew is sure to become a favorite in your kitchen.

Recipe FAQs

→ Can I use dried chickpeas instead of canned?

Yes, you can use dried chickpeas. Soak 1 cup of dried chickpeas overnight, then cook them until tender before adding to the stew. This typically takes 45-60 minutes of simmering.

→ How long can I store leftovers?

Store the stew in an airtight container in the refrigerator for up to 5 days. The flavors often improve after a day. You can also freeze it for up to 3 months.

→ What can I substitute for spinach?

Kale, Swiss chard, or collard greens work wonderfully as alternatives. Add heartier greens a few minutes earlier in the cooking process as they take slightly longer to wilt.

→ Can I make this stew in a slow cooker?

Absolutely. Combine all ingredients except zucchini and spinach in your slow cooker. Cook on low for 6-7 hours or high for 3-4 hours. Add zucchini and spinach in the last 30 minutes of cooking.

→ How can I make the stew thicker?

For a thicker consistency, mash some of the chickpeas against the pot with a wooden spoon, or simmer uncovered for an additional 10-15 minutes to reduce the liquid.

→ What type of bread pairs best with this stew?

Crusty whole grain bread, sourdough, or focaccia are excellent choices. They're perfect for soaking up the flavorful broth while adding satisfying texture to your meal.