Vegan Tomato and Chickpea Stew
Vegan Tomato and Chickpea Stew is a comforting and flavorful dish that combines hearty chickpeas with a medley of vegetables in a savory tomato-based broth. This vegan stew is not only delicious but also packed with protein and fiber, making it a perfect choice for a satisfying and nutritious meal.
INGREDIENTS
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 bell pepper, diced
- 1 carrot, diced
- 1 zucchini, diced
- 1 can (14 oz) diced tomatoes
- 1 can (6 oz) tomato paste
- 4 cups vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes (adjust to your spice preference)
- Salt and black pepper to taste
- 2 tablespoons olive oil
- Fresh parsley or cilantro leaves, chopped, for garnish (optional)
- Lemon wedges, for serving (optional)
- Crusty bread or pita, for serving
INSTRUCTIONS
Sauté the Aromatics:
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the chopped onion and sauté for 2-3 minutes until it becomes translucent.
Stir in the minced garlic and sauté for another 1-2 minutes until fragrant.
Add the Vegetables:
- Add the diced bell pepper, carrot, and zucchini to the pot. Sauté for about 5-7 minutes until the vegetables start to soften.
Prepare the Tomato Base:
- Stir in the canned diced tomatoes and tomato paste. Mix well to combine with the sautéed vegetables.
Season the Stew:
Pour in the vegetable broth to create the stew base.
Add the ground cumin, ground coriander, smoked paprika, and red pepper flakes to the pot. Stir to combine.
Season with salt and black pepper to taste.
Simmer the Stew:
Add the drained and rinsed chickpeas to the pot.
Bring the stew to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, allowing the flavors to meld and the vegetables to become tender. Stir occasionally.
Serve Vegan Tomato and Chickpea Stew:
Garnish with fresh chopped parsley or cilantro leaves if desired.
Serve hot with lemon wedges on the side for a burst of flavor.
Accompany with crusty bread or pita for a satisfying vegan stew.
TIPS
- Customize the stew by adding other vegetables like spinach, peas, or potatoes.
- Adjust the spice level by adding more or less red pepper flakes.
- You can serve this stew with crusty bread, pita, rice, or couscous.
- Store any leftover tomato and chickpea stew in an airtight container in the refrigerator for up to three days. Reheat before serving.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Carbohydrates: 40-45g
- Protein: 10-12g
- Fat: 6-8g
- Fiber: 10-12g
