SPICY CHICKPEA STEW

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.

2. Sauté the Garlic: Add the minced garlic and sauté for about 1 minute until fragrant.

3. Add the Spices: Stir in the cumin and paprika, cooking for another 30 seconds to release their flavours.

4. Add the Chickpeas and Tomatoes: Add the cooked chickpeas and diced tomatoes to the saucepan. Stir well to combine.

5. 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.

6. Add spinach: Stir in the leaves and cook for 2-3 minutes until wilted.

7. 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.