Are you ready to embark on a culinary adventure that will tantalize your taste buds and warm your soul? This Chickpea Stew is not just gluten-free and vegan; it's a global delight that promises to deliver comfort in every spoonful! With just 10 minutes of prep and 30 minutes of cooking, you can whip up a hearty meal that serves four, making it perfect for cozy family dinners or meal prep for the week ahead. Dive into this flavor-packed recipe and discover how simple ingredients can transform into an irresistible dish that will leave everyone asking for seconds!
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Global
Serves: 4 servings
Ingredients
- 2 cans chickpeas, drained
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can diced tomatoes
- 1 tsp cumin
- 1 tsp paprika
- 2 cups vegetable broth
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Begin by gathering all your ingredients: 2 cans of chickpeas, 1 diced onion, 2 minced garlic cloves, 1 can of diced tomatoes, 1 teaspoon of cumin, 1 teaspoon of paprika, 2 cups of vegetable broth, salt and pepper to taste, and fresh parsley for garnish.
- In a large pot or Dutch oven, heat a tablespoon of olive oil over medium heat. Once the oil is hot, add the diced onion and sauté for about 5 minutes, or until the onion becomes translucent and fragrant.
- Add the minced garlic to the pot and sauté for an additional 1-2 minutes, stirring frequently to prevent the garlic from burning.
- Stir in the cumin and paprika, allowing the spices to toast for about 30 seconds, which will enhance their flavors.
- Pour in the can of diced tomatoes (with their juices) and the drained chickpeas. Stir well to combine all the ingredients.
- Add the vegetable broth to the pot and bring the mixture to a gentle boil. Once boiling, reduce the heat to low and let the stew simmer for about 20 minutes, allowing the flavors to meld together.
- After 20 minutes, taste the stew and season with salt and pepper according to your preference. If you prefer a thicker stew, you can mash some of the chickpeas with the back of a spoon.
- Once the stew has reached your desired consistency, remove it from the heat. Serve hot, garnished with freshly chopped parsley for a burst of color and flavor.
- This chickpea stew pairs wonderfully with a side of gluten-free bread or over a bed of rice or quinoa. Enjoy your delicious, gluten-free, vegan meal!
Tips
- Prep Ahead: To save time, you can chop the onion and garlic in advance and store them in the fridge until you're ready to cook. This way, you can jump right into the cooking process!
- Customize Your Spices: Feel free to experiment with additional spices like turmeric or coriander to add even more depth to your stew. A pinch of red pepper flakes can also give it a nice kick!
- Texture Matters: If you prefer a creamier stew, mash some of the chickpeas with the back of a spoon or use an immersion blender to blend a portion of the stew for a thicker consistency.
- Garnish for Flavor: Don’t skip the fresh parsley! It not only adds a pop of color but also enhances the flavor profile of the stew. You can also try adding a squeeze of lemon juice for a refreshing twist.
- Serve It Right: This stew pairs beautifully with gluten-free bread, rice, or quinoa. For a complete meal, consider serving it with a side salad or steamed vegetables.
- Storage Tips: Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of vegetable broth if it thickens too much.
Nutrition Facts
Calories: 143kcal
Carbohydrates: 26g
Protein: 9g
Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
