Spicy Chickpea Stew (Printable Version)

Warm, plant-based stew combining tender chickpeas with aromatic spices and fresh vegetables. Ready in under an hour.

# What You’ll Need:

→ Vegetables

01 - 2 tablespoons olive oil
02 - 1 large onion, diced
03 - 2 garlic cloves, minced
04 - 2 medium carrots, diced
05 - 1 red bell pepper, diced
06 - 1 zucchini, diced

→ Legumes

07 - 2 cans (15 oz each) chickpeas, drained and rinsed

→ Spices & Seasonings

08 - 1 teaspoon ground cumin
09 - 1 teaspoon ground coriander
10 - 1 teaspoon smoked paprika
11 - 1/2 teaspoon ground turmeric
12 - 1/2 teaspoon chili flakes
13 - 1/2 teaspoon ground black pepper
14 - 1 teaspoon sea salt

→ Liquids

15 - 1 can (14 oz) diced tomatoes
16 - 3 cups vegetable broth

→ Finishing Touches

17 - 2 cups fresh spinach or kale, chopped
18 - Juice of 1 lemon
19 - Fresh cilantro or parsley, chopped for garnish

# Step-by-Step Guide:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3 to 4 minutes until translucent.
02 - Add minced garlic, diced carrots, bell pepper, and zucchini. Cook, stirring occasionally, for 5 minutes until vegetables begin to soften.
03 - Stir in cumin, coriander, smoked paprika, turmeric, chili flakes, black pepper, and salt. Cook for 1 minute until fragrant.
04 - Add chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes, stirring occasionally.
05 - Add chopped spinach or kale and cook for 2 to 3 minutes until wilted.
06 - Stir in lemon juice. Taste and adjust seasoning as needed.
07 - Transfer to serving bowls and garnish with fresh cilantro or parsley. Serve hot.

# Additional Tips::

01 -
  • It uses pantry staples you probably already have, so no frantic grocery runs required.
  • The spices build warmth without overwhelming heat, perfect for easing into bold flavors.
  • Leftovers taste even better the next day when everything melds together overnight.
  • It's filling enough to silence hunger but light enough that you won't feel weighed down.
02 -
  • Don't skip blooming the spices, that one minute transforms them from dusty powders into fragrant magic.
  • If your stew tastes flat at the end, it probably needs more lemon juice or a pinch of salt.
  • Letting it simmer uncovered is key, the liquid reduces and the flavors concentrate beautifully.
03 -
  • Use a heavy bottomed pot so nothing scorches on the bottom during the simmer.
  • If you like smoky heat, add a chipotle pepper in adobo sauce instead of chili flakes.
  • Taste the stew before serving, a tiny pinch of sugar can balance acidity if the tomatoes are too sharp.
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