Hearty Chickpea Stew

Warm, comforting, and packed with nutritious ingredients, this Hearty Chickpea Stew is the perfect one-pot meal for any season. Loaded with tender chickpeas, vibrant fresh vegetables like carrots, celery, and spinach, and seasoned with aromatic spices like cumin, coriander, and turmeric, this vegan and gluten-free recipe is as flavorful as it is nourishing. A splash of zesty lemon juice and a sprinkle of fresh parsley add a bright finish, making every spoonful irresistible. Ready in under an hour, this wholesome stew is ideal for busy weeknights, offering generous servings that pair beautifully with crusty bread or a bed of fluffy rice. Perfect for vegetarians and plant-based eaters, this stew is a satisfying dish the whole family will enjoy.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups chickpeas
• 2 tablespoons olive oil
• 1 medium, chopped onion
• 3 minced garlic cloves
• 2 medium, sliced carrots
• 2 chopped celery stalks
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 3 cups, fresh spinach
• 2 tablespoons lemon juice
• 0.25 cup, chopped fresh parsley

Directions

Step 1

If using dried chickpeas, soak them overnight in plenty of water. Drain and rinse before use. If using canned chickpeas, simply drain and rinse.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

Add the chopped onion and sauté for about 5 minutes until translucent.

Step 4

Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Step 5

Add the sliced carrots and chopped celery, and continue to cook, stirring occasionally, for about 5 minutes.

Step 6

Pour in the diced tomatoes and vegetable broth.

Step 7

Add the chickpeas to the pot.

Step 8

Stir in the ground cumin, coriander, turmeric, salt, and black pepper.

Step 9

Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30 minutes, or until the vegetables are tender and the flavors have melded together.

Step 10

Add the fresh spinach and cook until it is wilted, about 5 minutes.

Step 11

Stir in the lemon juice and chopped parsley.

Step 12

Adjust seasoning to taste before serving.

Step 13

Ladle the stew into bowls and serve hot, optionally accompanied by crusty bread or over rice.

Nutrition Facts

Serving size	3194.6 grams (3194.6g)

Amount per serving	% Daily Value*
Calories	1699

Total Fat 52.70g	68%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 5.70g
Cholesterol 0mg	0%
Sodium 8100mg	352%
Total Carbohydrate 254.30g	92%
Dietary Fiber 71.40g	255%
Total Sugars 70.90g
Protein 66.00g	132%

Vitamin D 0IU	0%
Calcium 948mg	73%
Iron 23mg	130%
Potassium 6249mg	133%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.0%

Protein: 15.0%

Carbs: 57.9%