Chickpea and Vegetable Stew - Monday, Week 18

Warm up with this hearty and healthy Chickpea and Vegetable Stew. Rich in flavor and packed with chickpeas, tomatoes, bell peppers, and an array of aromatic herbs and spices, this one-pot wonder is perfect for a weeknight dinner.

Prep time: 20 minutes
Cook time: 40 minutes
Total time: 1 hour
Serves: 4

Ingredients

• 2 tbsp (30 ml) olive oil
• 1 medium onion, finely chopped (about 150 g)
• 2 garlic cloves, minced
• 1 large carrot, diced (about 150 g)
• 1 large bell pepper, diced (about 200 g)
• 1 medium zucchini, diced (about 200 g)
• 1 can (400 g) chickpeas, drained and rinsed
• 1 can (400 g) diced tomatoes
• 1 tsp (5 ml) ground cumin
• 1 tsp (5 ml) ground coriander
• 1/2 tsp (2.5 ml) smoked paprika
• 1/2 tsp (2.5 ml) red pepper flakes (optional)
• 1 l vegetable broth
• Salt and pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions

1. In a large pot or Dutch oven, heat olive oil over medium heat. Add onion and garlic, and cook until soft and fragrant, about 5 minutes.

2. Add carrot, bell pepper, and zucchini to the pot, and cook for another 5 minutes, stirring occasionally.

3. Stir in the chickpeas, diced tomatoes, ground cumin, ground coriander, smoked paprika, and red pepper flakes, if using. Cook for a couple of minutes to allow the spices to become fragrant.

4. Pour in the vegetable broth, and bring the mixture to a boil. Reduce heat to low, and let it simmer, partially covered, for 30-40 minutes, or until the vegetables are tender.

5. Season the stew with salt and pepper, to taste.

6. Serve the Chickpea and Vegetable Stew in bowls, garnished with fresh parsley. Enjoy with crusty bread or a side of rice, if desired.