Hearty Chickpea Vegetable Stew (Printable)

Nourishing Mediterranean-style chickpea stew with vegetables for wholesome meals.

# What You 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 & Liquids

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

→ Spices & 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, or to taste
18 - 1 bay leaf

→ Optional Garnishes

19 - Fresh parsley, chopped
20 - Lemon wedges

# How-To 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 ground cumin, smoked paprika, turmeric, coriander, black pepper, and salt. Sauté for 1 minute until fragrant.
04 - Add drained chickpeas, canned diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low.
05 - Simmer uncovered for 20 minutes, stirring occasionally to ensure even cooking.
06 - Add diced zucchini and cook for 7 minutes until just tender.
07 - Stir in fresh 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 wedges if desired.

# Expert Suggestions:

01 -
  • The complex flavors develop even further overnight, making your lunch tomorrow possibly even better than dinner tonight.
  • When life feels chaotic, theres something deeply grounding about watching humble ingredients transform into something that nourishes on multiple levels.
02 -
  • Never add the spinach until the very end - my first attempt turned the greens into an unappetizing olive-colored mush because I added them too early.
  • The texture of the stew improves dramatically if you gently mash about a quarter of the chickpeas against the side of the pot with your wooden spoon during cooking.
03 -
  • Toast the spices in a dry pan before adding them to intensify their flavors - I discovered this trick from my neighbor whose stew always tasted mysteriously better than mine until she shared her secret.
  • For company-worthy presentation, serve the stew in hollowed-out bread bowls - the starchy interior soaks up the broth creating a delectable treat once youve finished the stew itself.
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