CHICKPEA AND VEGETABLE STEW WITH WHOLE WHEAT BREAD
5/5
Chickpea and Vegetable Stew is a hearty and nutritious dish that combines protein-rich chickpeas with a variety of vegetables in a flavorful broth. This stew is packed with essential nutrients, dietary fiber, and plant-based proteins, making it suitable for Indian weight loss plans. The combination of chickpeas and vegetables provides a satisfying and filling meal option while maintaining a balanced diet.
INGREDIENTS
- 1 cup chickpeas, soaked overnight and cooked until tender
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1 carrot, diced
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 cup spinach leaves
- 1 can diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley or cilantro, chopped (for garnish)
- Whole wheat bread (for serving)
INSTRUCTIONS
- Heat oil in a large pot over medium heat.
- Add the chopped onions and minced garlic. Sauté until the onions become translucent.
- Add the diced carrots, bell pepper, and zucchini. Cook for a few minutes until the vegetables start to soften.
- Add the cooked chickpeas, diced tomatoes (with their juice), vegetable broth, cumin powder, paprika, salt, and pepper. Stir well.
- Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for about 20-25 minutes, allowing the flavors to blend together.
- Add the spinach leaves and cook for an additional 5 minutes until they wilt.
- Taste and adjust the seasoning if needed.
- Garnish with fresh parsley or cilantro.
- Serve hot with whole wheat bread.
TIPS
- Soaking and cooking the chickpeas beforehand ensures they are tender and ready to use in the stew.
- Feel free to add or substitute vegetables based on your preference and seasonal availability.
- Adjust the spice levels according to your taste by increasing or reducing the amount of cumin powder and paprika.
- You can enhance the flavors by adding herbs and spices like bay leaves, thyme, or smoked paprika.
- Serve the stew with whole wheat bread, which adds fiber and complements the dish.
- Store leftovers in the refrigerator and enjoy them as a quick and nutritious meal option for later.
- Regular exercise and portion control are essential for weight loss, so balance the stew with other nutritious meals throughout the day.
- Experiment with different herbs and spices to create variations of the stew and keep the flavors interesting.
NUTRITION VALUE
- Calories: Approximately 300-350 calories (may vary based on portion size)
- Protein: Around 15-20 grams
- Fiber: About 8-10 grams
- Healthy carbohydrates: From chickpeas and vegetables
- Vitamins and minerals: Abundant in various vegetables
