Description
Comforting Mediterranean Chickpea Stew brings hearty warmth to your dinner table with rich, aromatic spices and wholesome ingredients. Mediterranean flavors dance through each spoonful, inviting you to savor a nourishing meal that connects culinary traditions.
Ingredients
Scale
Main Ingredients:
- 2 (15 ounces / 425 grams) cans chickpeas, drained and rinsed
- 4 cups (960 milliliters) vegetable broth
- 1 (14.5 ounces / 411 grams) can diced tomatoes
- 2 cups (480 milliliters) chopped kale or spinach
Vegetables and Aromatics:
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, diced
Spices and Seasonings:
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground turmeric
- ¼ teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
- Juice of ½ lemon
- Fresh parsley, chopped (for garnish)
Instructions
- Sauté aromatic base of onion, carrots, and celery in olive oil over medium heat, allowing vegetables to soften and release their natural sweetness for approximately 5-7 minutes.
- Introduce minced garlic and spice blend of cumin, paprika, turmeric, and red pepper flakes, toasting briefly to enhance their intense flavors and create a rich aromatic foundation.
- Incorporate chickpeas, diced tomatoes with their vibrant juices, and vegetable broth into the pot, creating a robust liquid base. Season with salt and pepper, then bring the mixture to a rolling boil.
- Reduce heat and allow the stew to gently simmer, uncovered, enabling liquid to reduce and flavors to meld together. Continue cooking for 20-25 minutes until the consistency thickens and vegetables reach a tender texture.
- Fold in fresh chopped kale or spinach, allowing the leafy greens to wilt and integrate seamlessly into the stew, which will take approximately 2-3 minutes.
- Elevate the dish’s brightness by squeezing fresh lemon juice, then perform a final seasoning adjustment. Garnish with finely chopped parsley and serve piping hot for maximum flavor impact.
Notes
- Swap kale or spinach with Swiss chard or collard greens for a different leafy green texture and nutrient profile.
- Enhance protein content by adding diced tofu or cooked quinoa directly into the stew during the last 10 minutes of simmering.
- Use fresh spices to maximize flavor depth and ensure your cumin, paprika, and turmeric are within six months of purchase for optimal taste.
- Customize heat levels by adjusting red pepper flakes – start with a pinch for mild warmth or increase for a spicier experience.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 400
- Sugar: 1 g
- Sodium: 500 mg
- Fat: 15 g
- Saturated Fat: 5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 150 mg