Hearty Chickpea Stew – Sharon Palmer, The Plant Powered Dietitian

Hearty Chickpea Stew Recipe | Wholesome & Comforting Plant-Based mostly Meal

Craving a comforting and nutritious plant-based meal? My Hearty Chickpea Stew recipe is full of protein-rich chickpeas, vibrant greens, and fragrant spices, making it the right dish for cozy dinners or meal prep. This hearty stew just isn’t solely vegetarian and vegan, it’s additionally filled with taste, heat, and healthful elements. Whether or not you’re seeking to nourish your physique or just get pleasure from a satisfying, wholesome meal, this straightforward chickpea stew will shortly grow to be a favourite in your recipe rotation!

This chickpea stew recipe is predicated on dried chickpeas, onions, carrots, bell peppers, canned tomatoes, greens, and a mixing of spices. Simply soak the chickpeas in a single day, saute the veggies, and simmer all the things collectively till it’s tender. You’ll be rewarded with a meal in a single! I like to serve this stew with entire grain bread, or you may even spoon it over brown basmati rice. Aromatic and satisfying, this wealthy but budget-friendly stew is the right consolation meals meal to cozy as much as any day of the week. You can also make this recipe gluten-free with one straightforward swap.

Diet Highlights

• Protein-packed: Important for muscle restore, immune operate, and total well being.
• Excessive in fiber: Helps digestion, lowers ldl cholesterol, and helps with blood sugar management.
• Wealthy in nutritional vitamins and minerals: Significantly vitamin A, C, Okay, folate, calcium, and iron.
• Coronary heart-healthy fat: Olive oil and tahini present monounsaturated fat and omega-3 fatty acids.
• Low in sodium and saturated fats: Promotes coronary heart well being and reduces the danger of power ailments.
• Anti-inflammatory: Key elements like garlic and ginger assist cut back irritation within the physique.

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Hearty Chickpea Stew

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  Writer: The Plant-Powered Dietitian
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  Whole Time: 1 ½ hour (not together with soaking time)
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  Yield: 6 servings 1x

Description

This Hearty Chickpea Stew is a satisfying, flavorful, and nutritious plant-based, vegan meal in a bowl. Full of protein-rich chickpeas, wholesome greens, and flavorful spices, it’s the right nourishing stew for cozy dinners or meal prep.

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• 1 (14-ounce) bag dried chickpeas
• 1 ½ tablespoons olive oil
• 4 cloves garlic, minced
• 1 (1-inch) piece recent ginger root, peeled, finely shredded
• 1 medium onion, diced
• 2 small carrots (about 5 ounces whole), sliced
• 1 medium bell pepper (pink, yellow, or inexperienced), diced
• ½ teaspoon floor cinnamon
• 1 ½ teaspoons floor cumin
• 1 ½ teaspoons smoked paprika
• 1 teaspoon floor turmeric
• ½ teaspoon pink chili flakes
• 2 cups vegetable broth
• 3 cups water
• 1 (14.5-ounce) can diced tomatoes, with liquid
• 1 lemon, juiced
• 2 cups packed chopped greens (i.e., spinach, kale, swiss chard, collard greens)
• 1 cup plant-based milk, plain, unsweetened (i.e., soy, oat, almond, or coconut)
• 3 tablespoons all-purpose flour
• 2 tablespoons tahini
• Salt, as desired (elective)
• 2 tablespoons recent chopped parsley or cilantro

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Directions

1. Place dried chickpeas in a big heavy pot or Dutch oven. Cowl with water and soak in a single day (about 8 hours). Take away from pot, and rinse and drain chickpeas in a colander.
2. Rinse out pot or Dutch oven and place on medium warmth. Add olive oil.
3. Add onion, garlic, ginger, bell pepper, and carrots and sauté for about 5 minutes, till greens begin to soften.
4. Add cinnamon, cumin, smoked paprika, turmeric, and pink chili flakes and sauté for a further minute.
5. Add the drained soaked chickpeas to the pot.
6. Add vegetable broth and water. Stir very properly, cowl with a lid, and prepare dinner for 55-60 minutes, till chickpeas are agency on the surface but tender. Stir continuously. If crucial, substitute water misplaced to evaporation. Must be a really thick texture.
7. Add canned tomatoes, lemon juice, and chopped greens.
8. In a small dish, stir collectively plant-based milk and flour with a whisk to make a roux.
9. Add to the stew, together with the tahini. Stir properly whereas cooking for about 5-8 minutes till combination is thickened, tahini is melted into combination, and greens are wilted but. Could add further water if wanted to regulate the feel of the stew.
10. Could season with salt, if wanted (elective).
11. Sprinkle with recent chopped parsley or cilantro. Serve instantly.
12. Makes 6 servings (about 1 1/2 cups every).

• Prep Time: 20 minutes
• Cook dinner Time: 1 hour 10 minutes

Diet

• Serving Measurement: 315
• Sugar: 4 g
• Sodium: 140 mg
• Fats: 12 g
• Saturated Fats: 1 g
• Carbohydrates: 51 g
• Fiber: 10 g
• Protein: 17 g

10 Plant-Based mostly Stew Recipes

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