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Delicious Homemade Comfort Food That Beats Fast Food

Spicy Chickpea Stew is a quick, nutritious dish that’s wholesome and beats fast food.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: American
Calories: 300

Ingredients
  

For the Stew
  • 2 tablespoons olive oil for sautéing
  • 1 medium onion chopped
  • 3 cloves garlic minced
  • 1 medium carrot diced
  • 1 medium bell pepper chopped
  • 1 teaspoon cumin ground
  • 1 teaspoon paprika smoked
  • 2 cans canned chickpeas drained and rinsed
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 2 cups spinach fresh or frozen
  • to taste salt
  • to taste pepper
For the Garnish
  • 1/4 cup fresh cilantro chopped
  • 2 pieces lime wedges for squeezing

Equipment

  • large pot

Method
 

Cooking Steps
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat for about 2 minutes until shimmering.
  2. Add one chopped onion and sauté for roughly 5 minutes, stirring occasionally, until the onion turns translucent.
  3. Stir in 3 minced garlic cloves, one diced carrot, and one chopped bell pepper. Sauté for an additional 5 minutes.
  4. Sprinkle 1 teaspoon of ground cumin and 1 teaspoon of smoked paprika into the pot, stirring well for about 1 minute.
  5. Add in two cans of drained and rinsed chickpeas, along with one can of diced tomatoes. Stir and cook for about 2 minutes.
  6. Slowly pour in 4 cups of vegetable broth, stirring well to combine. Increase the heat to bring to a gentle boil.
  7. Reduce the heat to low and let it simmer uncovered for 20 minutes.
  8. Fold in 2 cups of fresh or frozen spinach. Allow it to wilt for about 3-5 minutes.
  9. Taste your stew and season with salt and pepper to your liking.
  10. Ladle the stew into bowls and garnish with freshly chopped cilantro and a squeeze of lime juice.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 2000IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Prep all ingredients ahead of time to streamline your cooking process. Taste and adjust seasonings before serving.

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