Spicy Chickpea Stew

Discover the comfort of a Hearty Spicy Chickpea Stew, a plant-based masterpiece that combines robust textures with aromatic Mediterranean flair. This vibrant dish is not only a delight for the palate but also specifically crafted to promote healthy gut bacteria through its rich fiber content and nutrient-dense vegetables. Whether you're seeking a warming dinner or a wholesome meal-prep option, this easy-to-make stew provides a satisfying balance of spice and substance.

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This Mediterranean-inspired stew is built on a foundation of sautéed aromatics and a colorful medley of zucchini, carrots, and red bell peppers. The addition of protein-packed chickpeas and tangy diced tomatoes creates a thick, savory base that carries the warming spices beautifully. Finished with a splash of fresh lemon and vibrant greens, it is a wholesome bowl of goodness that feels both light and incredibly filling.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 2 cans (15 oz / 400 g each) chickpeas, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon chili flakes (adjust to taste)
• 1/2 teaspoon ground black pepper
• 1 teaspoon sea salt
• 1 can (14 oz / 400 g) diced tomatoes
• 3 cups (720 ml) vegetable broth
• 2 cups (60 g) fresh spinach or kale, chopped
• Juice of 1 lemon
• Fresh cilantro or parsley, chopped (to garnish)

Instructions

Step 1

Heat olive oil in a large pot over medium heat. Add the onion and sauté for 3–4 minutes until translucent.

Step 2

Add garlic, carrots, bell pepper, and zucchini. Cook, stirring occasionally, for another 5 minutes.

Step 3

Stir in cumin, coriander, smoked paprika, turmeric, chili flakes, black pepper, and salt. Cook for 1 minute until fragrant.

Step 4

Add chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally.

Step 5

Add spinach or kale and cook for 2–3 minutes until wilted.

Step 6

Stir in lemon juice. Taste and adjust seasoning if needed.

Step 7

Serve hot, garnished with fresh cilantro or parsley.

Zusatztipps für die Zubereitung

For an extra creamy consistency, take one cup of the finished stew, blend it until smooth, and stir it back into the pot. To prepare this dish effectively, you will need a large pot or Dutch oven, a wooden spoon, a chef's knife, and a sturdy cutting board.

Varianten und Anpassungen

You can easily enhance the nutritional profile by adding diced sweet potato or eggplant during the vegetable sauté stage. Additionally, the heat level is fully customizable; simply adjust the amount of chili flakes to suit your personal preference.

Serviervorschläge

Transform this stew into an even heartier meal by serving it alongside brown rice or fluffy quinoa. It also pairs wonderfully with a side of warm, crusty bread, which is perfect for soaking up the flavorful spiced broth.

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With its blend of hearty legumes and warming seasonings, this Spicy Chickpea Stew is a reliable staple for any plant-based kitchen. Enjoy a hot bowl garnished with fresh herbs for a nutritious meal that satisfies both the appetite and the soul.

Questions & Answers

→ Can I make this stew in advance?

Absolutely. The flavors deepen and improve after resting in the refrigerator for 1-2 days. Store in an airtight container for up to 5 days.

→ How can I adjust the spice level?

Reduce or omit the chili flakes for a milder version. For more heat, add extra chili flakes or a diced jalapeño when sautéing the vegetables.

→ What vegetables work well in this stew?

Sweet potato, eggplant, butternut squash, or bell peppers all complement the spices beautifully. Add hearty vegetables during simmering, delicate greens like spinach at the end.

→ Can I freeze this stew?

Yes, freeze for up to 3 months in freezer-safe containers. Thaw overnight in the refrigerator and reheat gently on the stove, adding a splash of broth if needed.

→ What's the best way to achieve a creamier texture?

Remove about one cup of the finished stew, blend until smooth, then stir back into the pot. Alternatively, add a splash of coconut milk during the final minutes of cooking.

→ Is this stew protein-rich enough for a main meal?

With 13 grams of protein per serving from chickpeas, it's substantial. Serve with quinoa or brown rice to increase protein content further, or add toasted nuts as garnish.