Chickpea Stew Recipe
Description: Dive into the delightful flavors of this Chickpea Stew, a wholesome dish that’s perfect for any occasion. Bursting with nutritious ingredients and a spicy kick, it’s a vegan, low-protein, and low-cholesterol option that’s both healthy and satisfying. With a prep time of just 20 minutes and a total cooking time of 40 minutes, this stew is a quick and easy meal option that can be whipped up in under an hour, making it ideal for those busy weeknights when you want something delicious and nutritious on the table in no time.
Ingredients:
| Quantity | Ingredient |
|---|---|
| 2 | Chickpeas |
| 1 | Eggplant |
| 1-2 | Sweet pepper |
| 2 | Zucchini |
| 2 | Stewed tomatoes |
| 1 | Onion |
| 2 | Garlic cloves |
| 1 | Cinnamon stick |
| 1 | Cumin |
| 1/2 | Cayenne |
| 1-2 | Basil |
| Salt | |
| Olive oil |
Nutritional Information (per serving):
- Calories: 172.9
- Fat Content: 1.7g
- Saturated Fat Content: 0.2g
- Cholesterol Content: 0mg
- Sodium Content: 395.9mg
- Carbohydrate Content: 36.3g
- Fiber Content: 10.6g
- Sugar Content: 10.3g
- Protein Content: 7.5g
Instructions:
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Begin by heating 2 tablespoons of olive oil in a large pot over medium heat. Once the oil is hot, add the cumin, cayenne, and cinnamon stick, and sauté for about 1 minute until fragrant.
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Next, add the chopped onion, sweet pepper, and garlic cloves to the pot. Sauté the vegetables until they are soft and translucent, stirring occasionally to prevent them from sticking to the bottom of the pot.
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Once the onion, peppers, and garlic are softened, add the sliced zucchini to the pot. If needed, add more olive oil to ensure that the vegetables are coated evenly.
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Then, add the diced eggplant to the pot. Eggplant tends to absorb a lot of oil, so you may need to add additional oil at this stage to prevent the vegetables from drying out.
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Once all the vegetables are sautéed to perfection, it’s time to add the star ingredient: the chickpeas. Be sure to include the liquid from the chickpea can, as it adds flavor and helps to create a deliciously thick stew.
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Stir in the stewed tomatoes, allowing them to blend with the rest of the ingredients and infuse the stew with their rich flavor.
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Just before serving, add the fresh basil to the stew. Basil adds a burst of freshness and herbaceous flavor that perfectly complements the spiciness of the dish.
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Serve the Chickpea Stew hot over steamed rice, couscous, or quinoa for a complete and satisfying meal. Feel free to customize the recipe according to your taste preferences by adding additional spices, vegetables, or even protein sources like tofu or tempeh.
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Get creative with your variations! Consider adding ingredients like sweet potatoes or black beans to switch up the flavor profile and add extra nutritional benefits to your stew.
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Once you’ve tried this Chickpea Stew recipe, share your feedback and any additional ideas or additions you’ve tried. Cooking is all about experimentation and making dishes your own, so have fun with it and enjoy every delicious bite! 🍲🌿
