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SPICY CHICKPEA STEW
16

SPICY CHICKPEA STEW

NUTRITION
HEALTHY RECIPES
Sep 02, 2024

SPICY CHICKPEA STEW

This Spicy Chickpea Stew is a delicious and warming dish, perfect for a comforting dinner. The combination of tender chickpeas, juicy tomatoes, and fresh spinach creates a hearty base, while garlic, cumin, and paprika add depth and a gentle kick of heat. Olive oil enhances the richness, and the final touch of seasoning with salt and pepper balances the flavours. This one-pot wonder is easy to prepare and packed with nutrients, making it an ideal choice for a healthy, plant-based meal that is satisfying and flavoured.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean, Middle Eastern

PREPARATION / TECHNIQUES

One-Pot Wonders, Sauté, Simmer

OCCASION / HOLIDAY

Weeknight Dinner, Comfort Food, Winter

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Vegetarian, Gluten-Free, Healthy, High Fibre, Low Fat, Quick & Easy

DISH TYPE

Soup / Stew, Main Course

INGREDIENTS FOR SPICY CHICKPEA STEW

  • 1/4 cup chickpeas, cooked
  • 1/2 cup diced tomatoes
  • 1/4 cup spinach leaves
  • 1/2 clove garlic, minced
  • 1/2 tbsp olive oil
  • 1/2 tsp cumin
  • 1/4 tsp paprika
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 180 kcal
  • Protein: 5g
  • Carbohydrates: 18g
  • Fat: 9g
  • Saturated Fat:5g
  • Sodium: 340mg
  • Fibre: 5g
  • Sugars: 3g
  • Vitamin A: 60% of DV
  • Vitamin C: 30% of DV
  • Iron: 10% of DV

PREPARATION FOR SPICY CHICKPEA STEW

  1. Heat the Olive Oil: In a medium saucepan, heat the olive oil over medium heat.
  1. Sauté the Garlic: Add the minced garlic and sauté for about 1 minute until fragrant.
  1. Add the Spices: Stir in the cumin and paprika, cooking for another 30 seconds to release their flavours.
  1. Add the Chickpeas and Tomatoes: Add the cooked chickpeas and diced tomatoes to the saucepan. Stir well to combine.
  1. Simmer the Stew: Bring the mixture to a simmer, then reduce the heat to low and let it cook for 10 minutes, allowing the flavours to meld together.
  1. Add spinach: Stir in the leaves and cook for 2-3 minutes until wilted.
  1. Season and Serve: Season with salt and pepper to taste. Serve hot, garnished with a sprinkle of fresh herbs if desired.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS FOR SPICY CHICKPEA STEW

  • Consistency: If you prefer a thicker stew, mash some of the chickpeas with the back of a spoon while cooking.
  • Spice Level: Adjust the paprika to your preference; add a pinch of cayenne pepper for more heat.
  • Fresh Tomatoes: If using fresh tomatoes instead of canned, simmer the stew a bit longer to allow the tomatoes to break down.

VARIATIONS

  • Add Carrots: Add diced carrots at the beginning with the garlic for extra sweetness and texture.
  • Coconut Milk: Add 1/4 cup coconut milk during the simmering stage for a creamier stew.
  • Proteins: Swap chickpeas with lentils or add tofu for added protein.

PREPPING AND STORAGE GUIDE FOR SPICY CHICKPEA STEW

  • Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Freezing: Freeze in individual portions for up to 2 months. Thaw in the fridge overnight before reheating.
  • Reheating: Reheat gently on the stovetop over medium heat, adding a splash of water or broth if needed.

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