This hearty chickpea and vegetable stew is a perfect blend of flavors and textures, making it a comforting dish for any season. Packed with nutritious vegetables and protein-rich chickpeas, this stew is not only delicious but also incredibly healthy. It's an easy-to-make recipe that will warm you up and keep you satisfied.
While most of the ingredients in this recipe are common, you might need to pay attention to a few items. Chickpeas are often found in the canned goods section, and make sure to get them pre-cooked for convenience. Ground cumin and paprika are essential spices that add depth to the stew, so check the spice aisle if you don't have them at home. Fresh parsley can usually be found in the produce section.
Ingredients For Chickpea And Vegetable Stew
Olive oil: Used for sautéing the vegetables, adding a rich flavor and healthy fats.
Onion: Adds a sweet and savory base to the stew.
Garlic: Provides a pungent, aromatic flavor that enhances the dish.
Carrots: Adds sweetness and a slight crunch to the stew.
Celery: Contributes a subtle, earthy flavor and a bit of texture.
Red bell pepper: Adds a sweet, slightly tangy flavor and vibrant color.
Zucchini: Brings a mild, slightly sweet taste and tender texture.
Chickpeas: Provides protein and a creamy texture to the stew.
Diced tomatoes: Adds acidity and a rich tomato flavor.
Vegetable broth: Forms the base of the stew, adding depth and richness.
Ground cumin: Adds a warm, earthy flavor.
Paprika: Contributes a sweet, smoky flavor.
Salt: Enhances the overall flavor of the stew.
Pepper: Adds a bit of heat and depth.
Fresh parsley: Used as a garnish, adding a fresh, bright flavor.
Technique Tip for This Stew
When sautéing the onion and garlic, make sure to cook them until they are translucent and fragrant, but not browned. This will help to build a flavorful base for the stew. Additionally, when adding the vegetable broth, make sure it is at room temperature or slightly warm to prevent shocking the vegetables and to maintain a consistent cooking temperature.
Suggested Side Dishes
Alternative Ingredients
olive oil - Substitute with coconut oil: Coconut oil provides a similar fat content and can add a subtle flavor that complements the stew.
onion - Substitute with leek: Leeks offer a milder flavor and can be used in the same quantity as onions.
garlic - Substitute with shallots: Shallots have a similar aromatic quality and can be used to provide a slightly sweeter taste.
carrots - Substitute with sweet potatoes: Sweet potatoes add a different texture and a hint of sweetness that pairs well with the other ingredients.
celery - Substitute with fennel: Fennel provides a unique anise-like flavor that can add depth to the stew.
red bell pepper - Substitute with yellow bell pepper: Yellow bell peppers offer a similar texture and sweetness, maintaining the stew's balance.
zucchini - Substitute with eggplant: Eggplant can absorb flavors well and provides a similar texture to zucchini.
chickpeas - Substitute with white beans: White beans have a similar creamy texture and can absorb the stew's flavors effectively.
diced tomatoes - Substitute with crushed tomatoes: Crushed tomatoes provide a similar consistency and flavor, making them an easy swap.
vegetable broth - Substitute with mushroom broth: Mushroom broth adds an umami flavor that can enhance the overall taste of the stew.
ground cumin - Substitute with ground coriander: Ground coriander offers a different but complementary flavor profile that can add complexity to the stew.
paprika - Substitute with smoked paprika: Smoked paprika provides a deeper, smoky flavor that can enhance the stew's richness.
salt - Substitute with soy sauce: Soy sauce adds saltiness along with a depth of umami flavor.
pepper - Substitute with cayenne pepper: Cayenne pepper adds a bit of heat and can enhance the overall flavor profile.
fresh parsley - Substitute with fresh cilantro: Fresh cilantro provides a different but equally fresh and vibrant garnish.
Alternative Recipes Similar to This Stew
How to Store or Freeze This Stew
Allow the chickpea and vegetable stew to cool completely before storing. This helps prevent condensation, which can lead to soggy vegetables and spoilage.
Transfer the cooled stew into airtight containers. Glass containers with tight-fitting lids are ideal, but BPA-free plastic containers or heavy-duty freezer bags also work well.
Label each container with the date and contents. This ensures you can keep track of how long the stew has been stored and avoid any mystery meals.
Store the containers in the refrigerator if you plan to consume the stew within 3-4 days. The vegetable broth and fresh vegetables will maintain their flavor and texture during this period.
For longer storage, place the containers in the freezer. The stew can be frozen for up to 3 months without significant loss of quality. Make sure to leave some space at the top of the container to allow for expansion as the stew freezes.
When ready to enjoy, thaw the frozen stew in the refrigerator overnight. This gradual thawing helps preserve the texture of the chickpeas and vegetables.
Reheat the stew on the stovetop over medium heat, stirring occasionally. Add a splash of vegetable broth or water if the stew appears too thick.
Alternatively, you can reheat individual portions in the microwave. Use a microwave-safe container, cover loosely, and heat in 1-2 minute intervals, stirring between each interval to ensure even heating.
Garnish with fresh parsley just before serving to add a burst of color and freshness to the reheated stew.
How to Reheat Leftovers
Stovetop Method: Place the leftover chickpea and vegetable stew in a pot. Add a splash of vegetable broth or water to maintain its consistency. Heat over medium-low heat, stirring occasionally, until warmed through. This method helps retain the stew's texture and flavors.
Microwave Method: Transfer the stew to a microwave-safe bowl. Cover with a microwave-safe lid or a damp paper towel to prevent splatters. Heat on high for 2-3 minutes, stirring halfway through to ensure even heating. Adjust the time as needed based on your microwave's power.
Oven Method: Preheat your oven to 350°F (175°C). Place the stew in an oven-safe dish and cover with aluminum foil to prevent drying out. Heat for about 20-25 minutes or until the stew is thoroughly warmed. This method is great for reheating larger portions.
Slow Cooker Method: If you have a bit more time, transfer the stew to a slow cooker. Set it on low and let it heat for 1-2 hours. This method is ideal for maintaining the stew's rich flavors and ensuring it heats evenly.
Double Boiler Method: For a gentle reheating option, use a double boiler. Place the stew in the top part of the double boiler and heat over simmering water. Stir occasionally until the stew is heated through. This method helps prevent the stew from sticking to the pot and burning.
Instant Pot Method: If you have an Instant Pot, use the sauté function to reheat the stew. Add the stew to the pot, set it to sauté on low, and stir occasionally until warmed through. This method is quick and efficient, especially if you already have the Instant Pot out.
Essential Tools for This Recipe
Large pot: A large pot is essential for cooking the stew, allowing enough space for all the ingredients to simmer together.
Wooden spoon: A wooden spoon is perfect for stirring the ingredients without scratching the pot.
Chef's knife: A chef's knife is crucial for chopping the vegetables efficiently and safely.
Cutting board: A cutting board provides a stable surface for chopping all the vegetables.
Measuring spoons: Measuring spoons are necessary for accurately measuring the olive oil, cumin, and paprika.
Can opener: A can opener is needed to open the cans of chickpeas and diced tomatoes.
Colander: A colander is useful for draining and rinsing the chickpeas.
Garlic press: A garlic press can be used to mince the garlic quickly and efficiently.
Ladle: A ladle is ideal for serving the stew into bowls.
Measuring cup: A measuring cup is needed to measure the vegetable broth accurately.
Serving bowls: Serving bowls are used to serve the finished stew.
Chopping knife: A chopping knife can be used for dicing the carrots, celery, and bell pepper.
Peeler: A peeler is handy for peeling the carrots before dicing them.
Spatula: A spatula can be used to scrape down the sides of the pot to ensure all ingredients are well mixed.
Time-Saving Tips for This Stew
Prep ingredients ahead: Chop all vegetables and mince garlic the night before to save time during cooking.
Use canned chickpeas: Opt for canned chickpeas instead of dried ones to cut down on soaking and cooking time.
Pre-measure spices: Measure out cumin, paprika, salt, and pepper in advance and store them in small containers.
One-pot cooking: Use a large pot to cook everything together, reducing the number of dishes to clean.
Quick vegetable broth: Use store-bought vegetable broth to save the time needed to make it from scratch.
Chickpea and Vegetable Stew
Ingredients
Main Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 stalks celery, diced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 can chickpeas, drained and rinsed 15 oz
- 1 can diced tomatoes 14.5 oz
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic, sauté until soft.
- Add carrots, celery, bell pepper, and zucchini. Cook for 5-7 minutes.
- Stir in chickpeas, diced tomatoes, and vegetable broth.
- Add cumin, paprika, salt, and pepper. Bring to a boil.
- Reduce heat and simmer for 20 minutes.
- Garnish with fresh parsley before serving.
Nutritional Value
Keywords
Suggested Appetizers and Desserts
More Amazing Recipes to Try 🙂
- Plum Peach Galette Recipe1 Hours
- Pistachio Rose Latte Recipe10 Minutes
- Pineapple Coconut Nice Cream Recipe10 Minutes
- Parmesan Roasted Asparagus Recipe25 Minutes
- Mason Jar Recipe10 Minutes
- Louisiana Gumbo Recipe1 Hours
- Lentil Veggie Stew Recipe1 Hours
- Ginger Miso Glaze Recipe15 Minutes
Leave a Reply