Vegan Chickpea Stew

Introduction: Warm, hearty, and packed with flavor, our Vegan Chickpea Stew is a comforting dish that’s perfect for chilly days or whenever you crave a nourishing meal. Made with wholesome ingredients and aromatic spices, this stew is not only delicious but also nutritious, providing a satisfying combination of protein, fiber, and essential vitamins and minerals. Whether you’re following a vegan lifestyle or simply looking to incorporate more plant-based meals into your diet, this recipe is sure to become a favorite in your rotation. Let’s explore how to make this hearty stew that’s as good for you as it is delicious.

Ingredients:

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 bell pepper, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper (optional, for heat)
  • 1 cup dried chickpeas, soaked overnight and drained (or 2 cans, drained and rinsed)
  • 4 cups vegetable broth
  • 1 can (14 oz) diced tomatoes
  • 1 cup chopped spinach or kale
  • Salt and pepper to taste
  • Fresh parsley or cilantro for garnish

Instructions:

  1. Prepare the Ingredients:
    • Begin by dicing the onion, carrots, celery, and bell pepper. Mince the garlic and chop the spinach or kale. If using dried chickpeas, be sure to soak them overnight and drain before cooking.
  2. Sauté the Aromatics:
    • Heat olive oil in a large pot over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
  3. Add the Vegetables and Spices:
    • Add the diced carrots, celery, and bell pepper to the pot, stirring to combine with the onions and garlic. Cook for 5-7 minutes until the vegetables begin to soften.
    • Sprinkle ground cumin, paprika, turmeric, ground coriander, and cayenne pepper (if using) over the vegetables. Stir well to coat the vegetables in the spices.
  4. Cook the Chickpeas:
    • If using dried chickpeas, add them to the pot along with the vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 1 hour or until the chickpeas are tender.
    • If using canned chickpeas, add them along with the vegetable broth and diced tomatoes. Simmer for 20-30 minutes to allow the flavors to meld.
  5. Add the Greens and Seasoning:
    • Once the chickpeas are cooked, stir in the chopped spinach or kale. Cook for an additional 5 minutes until the greens are wilted.
    • Season the stew with salt and pepper to taste, adjusting the seasoning as needed.
  6. Serve and Enjoy:
    • Ladle the Vegan Chickpea Stew into bowls and garnish with fresh parsley or cilantro for a pop of color and flavor.
    • Serve hot and enjoy this comforting and nutritious stew on its own or with crusty bread for dipping.

Useful Information:

Nutritional Information:

  • Serving Size: 1 bowl
  • Calories: 250
  • Total Fat: 8g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 700mg
  • Total Carbohydrates: 36g
  • Dietary Fiber: 10g
  • Sugars: 8g
  • Protein: 10g

Smart WW Points:

  • Each serving of this Vegan Chickpea Stew is approximately 6 SmartPoints, making it a satisfying and wholesome option for those following the WW program.

Conclusion: Our Vegan Chickpea Stew is a flavorful and nourishing dish that’s perfect for anyone looking to incorporate more plant-based meals into their diet. With simple ingredients and easy-to-follow instructions, this stew is sure to become a staple in your kitchen. Packed with protein, fiber, and essential nutrients, it’s a satisfying option for lunch or dinner any day of the week. So go ahead, whip up a batch of this hearty stew and enjoy a comforting and delicious meal that’s good for you and the planet.