CHICKPEA SPINACH STEW WITH TOMATO AND CUMIN
Chickpea Spinach Stew With Tomato And Cumin is a delicious and nutritious one-pot meal that blends protein-rich chickpeas with fragrant spices and a tomato-based broth infused with cumin and garlic. This stew delivers a deep and comforting flavour that is warming and satisfying. The addition of spinach boosts the dish with vitamins and antioxidants, making it a well-balanced and plant-based meal. It is made with its high fibre content and low-fat profile, which is an excellent option for those seeking a healthy yet flavourful dish. It’s easy to prepare and perfect for a weeknight dinner or meal preparation. Whether served on its own, paired with rice or accompanied by crusty bread, this dish is a versatile and wholesome addition to any menu. It is ideal for cold evenings or when you need a quick and nourishing meal. This Chickpea Spinach Stew With Tomato And Cumin is a must-try.
RECIPE CATEGORY
Side, Lunch
SERVING SIZE
1
CUISINE
Mediterranean, Middle Eastern
PREPARATION/TECHNIQUES
Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Fall, Winter, Casual Dinner, Family Reunion, Potluck, Ramadan
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Dairy-Free, Wheat / Gluten-Free, Healthy, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Soup / Stew
INGREDIENTS
- 43 grams | 1.52 ounces | ¼ cup chickpeas
- 120 grams | 4.23 ounces | ½ cup diced tomatoes
- 120 millilitres | 4.06 fluid ounces | 0.50 cups vegetable broth
- 2 grams | 0.07 ounces | ½ teaspoon garlic, minced
- 5 millilitres | 0.08 fluid ounces | 0.01 cups olive oil
- 5 grams | 0.02 ounces | ¼ teaspoon cumin
FULL NUTRITIONAL INFORMATION
- Calories: 167 kilocalories
- Total Fat: 3.9 grams
- Saturated Fat: 0.4 grams
- Carbohydrates: 27.2 grams
- Fibre: 6.4 grams
- Sugar: 7.0 grams
- Protein: 7.8 grams
- Sodium: 420 milligrams
- Calcium: 62 milligrams
- Iron: 2.4 milligrams
- Potassium: 590 milligrams
PREPARATION
These steps are followed for the preparation of Hearty Chickpea Spinach Stew With Tomato And Cumin:
- Sauté The Garlic: In a small pot, heat olive oil over medium flame. Add minced garlic and sauté for 30 seconds until fragrant.
- Add Tomatoes And Spices: Stir in the diced tomatoes and cumin, cooking for another 2 minutes to enhance the flavours.
- Add Chickpeas And Broth: Pour in the vegetable broth and add the chickpeas. Stir well to combine.
- Simmer The Stew: Reduce the heat to low and let the mixture simmer for 15 to 20 minutes, allowing the flavours to meld together.
- Add The Spinach: Stir in the fresh spinach just before serving, letting it wilt from the heat.
- Serve And Enjoy: Ladle into a bowl and enjoy warm.
PREPARATION TIME
5 minutes
COOKING TIME
20 minutes
TIPS
Here are some helpful tips for Hearty Chickpea Spinach Stew With Tomato And Cumin:
- Thicker Stew: Mash some of the chickpeas while cooking for a creamier texture.
- Extra Flavour: Add a squeeze of lemon juice before serving for brightness.
- Spice It Up: A pinch of smoked paprika or red pepper flakes enhances the warmth.
- Storage Tip: Cool before storing to maintain freshness.
- Serving Suggestions: Pair with quinoa, rice or flatbread for a complete meal.
VARIATIONS
- Creamy Version: Stir in a tablespoon of coconut milk for a richer consistency.
- Protein Boost: Add tofu or lentils for extra protein.
- Root Vegetable Addition: Toss in diced sweet potatoes or carrots for extra flavour.
- Herbaceous Touch: Garnish with fresh parsley or coriander for added freshness.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the refrigerator for up to 4 days.
- Freezing: Freeze in portioned containers for up to 3 months. Thaw overnight before reheating.
- Reheating: Warm on the stovetop over medium flame, adding a splash of broth if needed.
