Hearty Chickpea Vegetable Stew (Printable Version)

Wholesome Mediterranean chickpea stew with vegetables, ready in under an hour.

# What You'll Need:

→ Legumes

01 - 2 cups cooked chickpeas (or 1 can, drained and rinsed)

→ Vegetables

02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 2 carrots, peeled and sliced
05 - 2 celery stalks, sliced
06 - 1 red bell pepper, diced
07 - 1 zucchini, diced
08 - 1 cup fresh spinach leaves

→ Base and Liquids

09 - 1 can (14 ounces) diced tomatoes
10 - 4 cups low-sodium vegetable broth
11 - 2 tablespoons olive oil

→ Spices and Seasonings

12 - 1 teaspoon ground cumin
13 - 1 teaspoon smoked paprika
14 - 1/2 teaspoon ground turmeric
15 - 1/2 teaspoon ground coriander
16 - 1/2 teaspoon black pepper
17 - 3/4 teaspoon salt, or to taste
18 - 1 bay leaf

→ Garnishes

19 - Fresh parsley, chopped
20 - Lemon wedges

# Cooking Steps:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3 minutes until translucent.
02 - Stir in minced garlic, sliced carrots, celery, and diced red bell pepper. Cook for 5 minutes, stirring occasionally.
03 - Add cumin, smoked paprika, turmeric, coriander, black pepper, and salt. Sauté for 1 minute until fragrant.
04 - Add chickpeas, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low.
05 - Simmer uncovered for 20 minutes, stirring occasionally.
06 - Add diced zucchini and cook for 7 minutes until just tender.
07 - Stir in spinach and cook for 2 minutes until wilted. Remove bay leaf.
08 - Taste and adjust seasoning as needed. Serve hot, garnished with fresh parsley and lemon juice if desired.

# Expert Advice:

01 -
  • It fills your kitchen with an incredible earthy aroma that lingers long after the meal is over.
  • The high fiber content from the legumes and vegetables keeps your energy levels steady throughout the afternoon.
02 -
  • Dropping the bay leaf in too late prevents the subtle woody notes from fully infusing into the vegetable broth.
  • Rinsing canned chickpeas thoroughly removes that metallic tang and makes the final texture much cleaner and more pleasant.
03 -
  • Toast your dry spices in the oil for sixty seconds to unlock a much deeper flavor profile than just dumping them in the liquid.
  • Always taste the broth right before adding the greens to see if it needs an extra pinch of salt to make the peppers pop.
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