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chickpea stew

chickpea stew

Chickpea stew delivers hearty flavor with health in every spoonful. Discover a simple, nourishing dish for your routine.
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Total Time 41 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 260
Ingredients Method Notes

Ingredients
  

  • 2 cup cooked chickpeas
  • 1 unit onion chopped
  • 2 unit garlic clove minced
  • 1 cup tomato chopped and peeled
  • 0.5 cup carrot cubed
  • 0.5 cup zucchini cubed
  • 3 cup vegetable broth
  • 1 tablespoon olive oil
  • 0.5 teaspoon cumin powder
  • 0.5 teaspoon smoked paprika
  • 0.5 teaspoon salt
  • 0.25 teaspoon black pepper
  • 1 tablespoon chopped parsley to finish

Method
 

  1. Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and sauté until translucent.
  2. Add the minced garlic and cook for 1 more minute, stirring constantly to keep it from burning.
  3. Stir in the chopped tomato, carrots, and zucchini. Cook for 3-4 minutes, letting the vegetables soften slightly.
  4. Add the cooked chickpeas and sprinkle in the cumin powder, smoked paprika, salt, and black pepper. Stir well to combine all the flavors.
  5. Pour in the vegetable broth. Bring the stew to a boil, then reduce the heat and simmer uncovered for about 25 minutes, or until the vegetables are very tender and the flavors have melded.
  6. Check seasoning. Adjust salt or pepper if necessary. Turn off heat.
  7. Sprinkle with fresh chopped parsley and serve hot, accompanied by your favorite bread or rice if desired.

Notes

Chickpea stew is cherished across the globe for its hearty flavors and effortless adaptability. It is the sort of dish you can prepare on a busy weeknight or lovingly simmer for a leisurely family meal. This recipe makes it easy to introduce more nutritious legumes into your routine while keeping every spoonful full of taste and comfort.

Practical Tips and Substitutions

For a creamier broth, mash a small portion of the chickpeas during simmering. This adds body without extra fat. If you can’t find zucchini, substitute with bell peppers or eggplant for a different flavor profile. Feel free to use canned tomatoes if fresh ones are out of season—opt for unsalted to control the final taste.
Always rinse canned chickpeas thoroughly to remove excess sodium and achieve a cleaner flavor. Sautéing the onions until golden is the secret to a naturally sweet and deep base, so don’t rush this step!

Preparation Insights

Layer the flavors by adding spices with the vegetables so they toast gently, releasing their full aroma. Cut your vegetables into similar-sized pieces for even cooking. If the stew seems too thick at any point, just splash in a bit more broth or water until you get the desired consistency.

Serving and Variations

Chickpea stew is wonderfully flexible: serve it with warm crusty bread, over steamed rice, or even with couscous. For extra richness and color, top with a dollop of yogurt, shredded spinach, or a sprinkle of feta cheese.
To bring a spicy twist, stir in a pinch of chili flakes or a dash of harissa. Looking to add protein? Simmer in greens like kale or add tofu cubes toward the end. Whatever your choice, this stew is designed to be personalized—experiment and find your family’s favorite combination!