Hearty Chickpea Stew (Printer-friendly)

Hearty Mediterranean-style chickpea and vegetable simmered in spiced tomato broth

# What You'll Need:

→ Legumes

01 - 2 cups cooked chickpeas, 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 oz) 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 - ½ teaspoon ground turmeric
15 - ½ teaspoon ground coriander
16 - ½ teaspoon black pepper
17 - ¾ teaspoon salt
18 - 1 bay leaf

→ Garnish

19 - Fresh parsley, chopped
20 - Lemon wedges

# How To Make It:

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 ground cumin, smoked paprika, ground turmeric, ground 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 tender.
07 - Stir in fresh spinach and cook for 2 minutes until wilted. Remove bay leaf.
08 - Taste the stew and adjust salt and seasonings as needed.
09 - Serve hot, garnished with fresh chopped parsley and a squeeze of lemon juice if desired.

# Expert Advice:

01 -
  • The combination of cumin and smoked paprika creates this magical depth that makes people think you spent hours developing the flavors when it actually comes together in under an hour.
  • Its one of those rare dishes that actually tastes better the next day making it perfect for meal prep or when you need to feed yourself something nourishing with minimal effort.
02 -
  • Dont skip the step of sautéing the spices before adding liquids I made this mistake once and the difference was remarkable as proper toasting releases their full aromatic potential.
  • Adding vegetables in stages rather than all at once transforms this from a mushy mix to a textural delight where each vegetable maintains its distinct personality while still coming together harmoniously.
03 -
  • For a thicker consistency mash about a quarter of the chickpeas against the side of the pot with your spoon while cooking this releases their starchy goodness and creates a naturally creamier broth without adding any dairy.
  • A splash of acid at the end whether from lemon juice or a quality vinegar acts like a volume knob turning up all the flavors that might otherwise remain muted.
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