chickpea stew

How To Cook/Prepare Chickpea Stew

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DietaryHigh-ProteinLunchRecipesVeganVegetarianWorld Cuisines

Chickpea stew has deep roots in Middle Eastern and North African cuisine, where chickpeas have been a dietary staple for thousands of years. Often paired with aromatic spices like cumin, coriander, and paprika, this dish embodies the rich, warming flavors of traditional Middle Eastern cooking.

Ingredients

  • 2 cups cooked chickpeas (or 1 can, drained and rinsed)
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon cumin
  • ½ teaspoon paprika (optional, for extra warmth)
  • ½ teaspoon ground coriander (optional, for extra depth)
  • 1 can (14 oz) diced tomatoes
  • 1 cup vegetable broth (or water)
  • 1 cup fresh spinach (or kale)
  • 1 tablespoon olive oil
  • Salt and black pepper, to taste
  • 1 tablespoon lemon juice (for freshness)
  • Fresh cilantro or parsley for garnish (optional)

Instructions:

1. Sauté the Aromatics

  • Heat 1 tablespoon of olive oil in a pot over medium heat.
  • Add the chopped onion and cook for 3–4 minutes, until soft and translucent.
  • Stir in the minced garlic, cumin, paprika, and coriander (if using), and cook for another 30 seconds, stirring constantly to release the flavors.

2. Simmer the Stew

  • Pour in the diced tomatoes and vegetable broth, stirring well.
  • Add the cooked chickpeas, season with salt and black pepper, and bring to a gentle simmer.
  • Let the stew cook uncovered for 15 minutes, stirring occasionally, until it thickens slightly.

3. Add Spinach & Final Touches

  • Stir in the fresh spinach and let it wilt for 1–2 minutes.
  • Squeeze in the lemon juice for a fresh, tangy finish.
  • Taste and adjust seasoning if needed.

4. Serve & Garnish

    • Ladle the stew into bowls and garnish with fresh cilantro or parsley.
    • Serve hot with warm pita bread, rice, or couscous.

Nutritional Information (Per Serving)

  • Calories: ~250 kcal
  • Protein: ~10g
  • Total Fat: ~7g
  • Saturated Fat: ~1g
  • Carbohydrates: ~35g
  • Fiber: ~9g
  • Sugars: ~7g
  • Sodium: ~400mg

Benefits

  • ✅ High in Plant-Based Protein – Chickpeas provide 10g of protein per serving, making this a satisfying and muscle-supporting meal for vegans and vegetarians.

    ✅ Rich in Fiber for Digestion – The 9g of fiber per serving helps support gut health, improve digestion, and regulate blood sugar levels.

    ✅ Heart-Healthy Ingredients – Olive oil, chickpeas, and spinach contribute to lowering cholesterol and reducing the risk of heart disease.

    ✅ Packed with Vitamins & Minerals –

    • Spinach is rich in iron, vitamin C, and antioxidants, helping to boost immunity and energy levels.
    • Chickpeas provide magnesium and potassium, which support muscle function and heart health.
    • Tomatoes offer lycopene, an antioxidant that promotes skin and heart health.

    ✅ Great for Weight Management – This low-calorie, high-fiber dish keeps you full for longer, helping with appetite control and weight loss.

Tips

  • For Extra Creaminess – Mash some of the chickpeas while cooking to create a thicker, creamier texture.
  • Spice It Up – Add a pinch of red pepper flakes, cayenne pepper, or harissa for some heat.
  • Make It a Full Meal – Serve over quinoa, brown rice, or warm pita bread for a more filling dish.
  • Enhance the Flavor – Let the stew simmer for longer (up to 30 minutes) for deeper flavors.
  • Storage & Meal Prep – This stew keeps well in the fridge for up to 4 days and tastes even better the next day!
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