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A comforting and hearty vegetarian stew, packed with tender chickpeas and fresh vegetables, all simmered in a savory, from-scratch tomato base. This one-pot wonder is perfect for a chilly evening.
For 4 servings
Prepare the chickpeas
Sauté the base vegetables
Bloom the aromatics and add tomatoes
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A comforting and hearty vegetarian stew, packed with tender chickpeas and fresh vegetables, all simmered in a savory, from-scratch tomato base. This one-pot wonder is perfect for a chilly evening.
This american recipe takes 85 minutes to prepare and yields 4 servings. At 202.21 calories per serving with 6.79g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or supper.
Simmer the stew
Finish and serve
Add 1/2 teaspoon of red pepper flakes along with the other spices for a bit of heat.
Stir in 1 cup of cooked quinoa or some cubed firm tofu during the last 10 minutes of simmering.
If short on time, use two 15-ounce cans of chickpeas (rinsed) and one 28-ounce can of diced tomatoes instead of preparing them from scratch.
To make it even healthier, reduce the olive oil to 1 tablespoon and add more vegetables like zucchini or mushrooms.
Chickpeas are a fantastic source of protein, which is essential for muscle repair, immune function, and overall body maintenance.
The combination of chickpeas and vegetables provides a high amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
This stew is loaded with essential nutrients like Vitamin C from bell peppers and tomatoes, Vitamin A from carrots, and iron and folate from chickpeas.
Being low in saturated fat and sodium, and rich in fiber and potassium, this stew supports cardiovascular health.
Yes, this Chickpea Stew is very healthy. It's packed with plant-based protein and fiber from chickpeas, and loaded with vitamins and minerals from the fresh vegetables. It's naturally vegan, gluten-free, and low in fat.
One cup of this homemade Chickpea Stew has approximately 220-260 calories, making it a nutritious and satisfying meal.
Absolutely! This stew freezes beautifully. Let it cool completely, then transfer to freezer-safe containers. It can be stored for up to 3 months. Thaw overnight in the refrigerator before reheating.
Yes. Use the 'Sauté' function for the vegetables and aromatics. Then add the remaining ingredients (including soaked, uncooked chickpeas) and pressure cook on high for 15 minutes.
