Ingredients:
- 1 cup dried chickpeas, soaked overnight
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon turmeric powder
- 1 can (400g) diced tomatoes
- 4 cups vegetable broth
- 2 carrots, peeled and diced
- 2 zucchinis, diced
- 1 bell pepper, diced
- Salt and pepper to taste
- Fresh cilantro, chopped, for garnish
Instructions:
1. Prepare Chickpeas:
- Drain and rinse the soaked chickpeas. Cook them in a large pot of boiling water until tender (about 45-60 minutes) or use canned chickpeas for a quicker version.
2. Sauté Aromatics:
- In a large pot, heat olive oil over medium heat. Add chopped onions and sauté until translucent. Add minced garlic and cook for an additional 1-2 minutes until fragrant.
3. Spice it Up:
- Stir in ground cumin, ground coriander, paprika, and turmeric powder. Allow the spices to toast for a minute, enhancing their flavors.
4. Add Tomatoes:
- Pour in the diced tomatoes, including their juice. Stir well to combine and let it simmer for 5 minutes, allowing the tomatoes to break down and create a flavorful base.
5. Pour in Broth:
- Add the vegetable broth to the pot. Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer.
6. Introduce Chickpeas:
- Add the cooked or canned chickpeas to the simmering broth. Stir well and let it continue to cook for another 10 minutes.
7. Incorporate Vegetables:
- Toss in the diced carrots, zucchinis, and bell pepper. Allow the stew to simmer until the vegetables are tender but still retain a bit of crunch.
8. Season to Perfection:
- Season the stew with salt and pepper according to your taste preferences. Adjust the spice levels if needed.
9. Garnish and Serve:
- Ladle the chickpea and vegetable stew into bowls. Garnish with fresh cilantro for a burst of freshness.
Benefits of Chickpea and Vegetable Stew:
This hearty and nutritious stew is not only a treat for your taste buds but also a powerhouse of health benefits:
1. Rich in Protein: Chickpeas are an excellent source of plant-based protein, supporting muscle health and keeping you feeling satisfied.
2. Fiber Boost: Packed with fiber from chickpeas and vegetables, this stew promotes digestive health and helps maintain a healthy weight.
3. Vitamins and Minerals: The colorful array of vegetables provides essential vitamins and minerals, contributing to overall well-being.
4. Anti-Inflammatory Properties: Turmeric, a key ingredient, contains curcumin, known for its anti-inflammatory and antioxidant properties.
5. Heart Health: The combination of chickpeas and vegetables promotes heart health by lowering cholesterol levels and supporting a healthy cardiovascular system.
6. Immune Support: The stew's wholesome ingredients contribute to a robust immune system, thanks to their rich vitamin and mineral content.
7. Weight Management: With its high fiber content, this stew helps in managing weight by promoting a feeling of fullness and curbing unnecessary snacking.
Incorporate this Chickpea and Vegetable Stew into your regular meals for a delicious and health-boosting experience. Enjoy the benefits of a nourishing and flavorful dish that contributes to your overall well-being.
