High Protein Hearty Chickpea Stew

Packed with plant-based protein and an abundance of colorful vegetables, this High Protein Hearty Chickpea Stew is the ultimate comfort food for nutritious eating. Featuring tender chickpeas, a medley of carrots, zucchini, and red bell pepper, and a fragrant blend of cumin, smoked paprika, and garlic, this stew bursts with rich, earthy flavors. Simmered in a savory base of crushed tomatoes and vegetable broth, then brightened with fresh lemon juice and parsley, each bowl is as nourishing as it is satisfying. Ready in just one hour, this one-pot vegan meal is perfect for weeknight dinners or meal prep, offering a hearty, protein-rich dish that will keep you full and energized. Whether you’re a seasoned plant-based eater or simply seeking a wholesome, flavorful stew, this recipe is a must-try!

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, chopped
• 3 large garlic cloves, minced
• 2 medium carrots, diced
• 2 medium celery stalks, diced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 28 ounces crushed tomatoes
• 4 cups vegetable broth
• 2 cans (15 ounces each) cooked chickpeas, drained and rinsed
• 2 teaspoons cumin powder
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground black pepper
• 1 teaspoon salt
• 4 cups baby spinach
• 2 tablespoons lemon juice
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Stir in the minced garlic, and cook for an additional 1 minute until fragrant.

Step 4

Add the diced carrots, celery, red bell pepper, and zucchini to the pot, and cook for about 5 minutes until they begin to soften.

Step 5

Pour in the crushed tomatoes and vegetable broth, then stir well to combine the ingredients.

Step 6

Add the drained chickpeas, cumin powder, smoked paprika, ground black pepper, and salt.

Step 7

Bring the stew to a boil, then reduce the heat to low and let it simmer uncovered for 30 minutes, stirring occasionally.

Step 8

Stir in the baby spinach, allowing it to wilt into the stew for about 3 minutes.

Step 9

Add the lemon juice and fresh parsley, then stir to mix everything evenly.

Step 10

Taste and adjust the seasoning if necessary before serving.

Step 11

Serve the stew hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	3519.4 grams (3519.4g)

Amount per serving	% Daily Value*
Calories	2467

Total Fat 63.00g	81%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 6236mg	271%
Total Carbohydrate 388.50g	141%
Dietary Fiber 104.70g	374%
Total Sugars 102.40g
Protein 112.50g	225%

Vitamin D 0IU	0%
Calcium 1157mg	89%
Iron 47mg	263%
Potassium 8199mg	174%

*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: 22.1%

Protein: 17.5%

Carbs: 60.4%