DisclaimerTerms Of UseGDPR PolicyCookie Policy

greenmealmap

Smoky Chickpea Stew Flavorful and Hearty Meal Option

by
The right ingredients make this smoky chickpea stew full of flavor. Here’s what you need: - 2 cans (15 oz each) chickpeas, rinsed and drained - 1 large onion, diced - 3 garlic cloves, minced - 1 red bell pepper, diced - 1 carrot, diced - 1 can (14 oz) diced tomatoes - 2 cups vegetable broth - 2 tablespoons olive oil - 1 tablespoon smoked paprika - 1 teaspoon ground cumin - 1 teaspoon coriander - Salt and pepper to taste - Fresh parsley for garnish - Optional: a squeeze of lemon juice to brighten the flavors These ingredients combine to create a rich and hearty meal. The chickpeas add protein and fiber. The onion and garlic give it a nice base flavor. The red bell pepper and carrot add sweetness and texture. Spices like smoked paprika, cumin, and coriander bring warmth and depth. If you want to add a fresh twist, try a squeeze of lemon juice. Fresh parsley on top adds color and a burst of freshness. Gather all these ingredients before you start cooking. It makes the process smooth and fun. Enjoy cooking this tasty dish! {{ingredient_image_1}} 1. Start by heating the olive oil in a large pot over medium heat. This step is key for flavor. 2. Add the diced onion. Sauté it for about 5 minutes until it becomes soft and clear. 3. Next, toss in the minced garlic, diced red bell pepper, and carrot. Stir them well and cook for 3 to 4 minutes. You want them slightly tender. 4. Now, stir in the smoked paprika, cumin, and coriander. Let the spices toast for about 1 minute. This brings out their best flavors. 5. Add the rinsed chickpeas, diced tomatoes (with juice), and vegetable broth into the pot. Stir well and bring it all to a simmer. 6. Reduce the heat to low. Let it simmer for 20 to 25 minutes. Stir occasionally to ensure even cooking and flavor mixing. 7. Finally, taste the stew. Add salt and pepper as needed. If you want, squeeze some lemon juice to brighten the dish. - The total cooking time is about 40 minutes. - For the sautéing step, keep the heat on medium. - When simmering, lower the heat. This allows the stew to develop rich flavors without burning. To boost the flavors in your smoky chickpea stew, consider adding a pinch of cayenne pepper. It brings a nice heat. You can also try adding ground coriander for a fresh touch. For acidity, a splash of vinegar works well. It can brighten the stew's taste. You might also squeeze in some lemon juice before serving. This adds a refreshing zing. For sweetness, a bit of honey or maple syrup can balance the heat. Just a teaspoon can make a big difference. If your stew is too thin, you can thicken it easily. One option is to mash some chickpeas with a fork or a blender. Stir this back into the pot. Another method is to add a tablespoon of cornstarch mixed with water. This will help to thicken it quickly. If you find it too watery, let it simmer longer. This allows excess liquid to cook off. You can also add a few more chopped veggies. Carrots or potatoes work great and absorb extra liquid while cooking. Pro Tips Use Fresh Spices: Ensure your spices are fresh for the best flavor. Old spices can lose their potency and affect the overall taste of the stew. Adjust the Heat: If you like a spicy kick, consider adding a pinch of cayenne pepper or red pepper flakes along with the other spices. Vegetable Variations: Feel free to add other vegetables like zucchini or spinach for extra nutrition and flavor. Just adjust the cooking time accordingly. Storage Tips: This stew keeps well in the refrigerator for up to 4 days. It also freezes nicely, making it a great make-ahead meal! {{image_2}} Smoky chickpea stew is both vegan and gluten-free. You can enjoy it with no animal products. If you want to add more protein, try lentils or tempeh. These options keep the dish hearty and healthy. You might also use tofu for a different texture. Each choice adds flavor and nutrients to the stew. If you can’t find chickpeas, use other beans like black beans or kidney beans. You can also swap in lentils for a unique twist. For the vegetables, feel free to replace them with what you have on hand. Zucchini, spinach, or sweet potatoes work great. Seasonal veggies make this stew fresh and fun. In the summer, add ripe tomatoes or bell peppers. In the winter, root vegetables like parsnips or turnips can add depth. To keep your smoky chickpea stew fresh, follow these steps: - Refrigerate: Store the stew in an airtight container. - Freezing: Use freezer-safe containers or bags. - Duration: It can stay in the fridge for up to 5 days. - Freezing time: If frozen, it lasts about 3 months without losing flavor. When it's time to enjoy the leftovers, here’s how to reheat them: - Stovetop: Heat in a pot over low to medium heat. Stir often to maintain texture. - Microwave: Use a microwave-safe bowl. Heat in short intervals, stirring in between. To give leftover stew a new twist, try these ideas: - Chickpea Tacos: Use the stew as a filling in soft tortillas. - Stew Over Rice: Serve it over cooked rice or quinoa for a hearty meal. Can I make this stew ahead of time? Yes, you can make this stew ahead of time. It tastes even better after sitting for a day. Store it in the fridge after it cools. Reheat it on the stove or in the microwave. What can I serve with chickpea stew? You can serve it with crusty bread or rice. A fresh salad also pairs well. For extra flavor, try adding a dollop of yogurt or a squeeze of lemon. Is it possible to make it in a slow cooker or Instant Pot? Yes, both methods work well. For a slow cooker, cook on low for 6-8 hours. In an Instant Pot, cook on high for 10 minutes. Let the pressure release naturally for best results. Breakdown of key nutrients Each serving of this stew is rich in protein and fiber. Chickpeas add plant-based protein. The veggies provide vitamins A and C. Olive oil adds healthy fats. Health benefits of the main ingredients Chickpeas support digestion and heart health. Tomatoes are high in antioxidants. Onions boost immunity. Spices like cumin and paprika may aid digestion and reduce inflammation. This blog post shows how to make smoky chickpea stew. You learned about the essential ingredients, like chickpeas and fresh veggies. I shared step-by-step cooking tips and tricks for great flavor. You also found variations for dietary needs and storage information for leftovers. This stew is easy to customize and perfect for any meal. I hope you try making this hearty dish. Enjoy it as a family favorite, and savor each delicious bite!

WANT TO SAVE THIS RECIPE?

Are you ready to enjoy a warm, filling meal that’s packed with flavor? My Smoky Chickpea Stew is the perfect choice! It combines tender chickpeas, fresh veggies, and aromatic spices to create a dish that warms the heart and satisfies the stomach. This stew is not only delicious but also simple to make, making it a great meal for any day of the week. Let’s dive into this tasty recipe that you’ll love!

Why I Love This Recipe

  1. Deliciously Smoky: The smoked paprika adds a rich, deep flavor that elevates this chickpea stew to a whole new level.
  2. Nutritious and Filling: Packed with protein and fiber from chickpeas and plenty of veggies, this stew is both satisfying and healthy.
  3. Easy to Make: This recipe comes together in just 40 minutes, making it perfect for a weeknight dinner.
  4. Versatile: Customize it with your favorite vegetables or spices, and serve it with crusty bread or over rice for a complete meal.

Ingredients

The right ingredients make this smoky chickpea stew full of flavor. Here’s what you need:

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

– 1 large onion, diced

– 3 garlic cloves, minced

– 1 red bell pepper, diced

– 1 carrot, diced

– 1 can (14 oz) diced tomatoes

– 2 cups vegetable broth

– 2 tablespoons olive oil

– 1 tablespoon smoked paprika

– 1 teaspoon ground cumin

– 1 teaspoon coriander

– Salt and pepper to taste

– Fresh parsley for garnish

– Optional: a squeeze of lemon juice to brighten the flavors

These ingredients combine to create a rich and hearty meal. The chickpeas add protein and fiber. The onion and garlic give it a nice base flavor. The red bell pepper and carrot add sweetness and texture.

Spices like smoked paprika, cumin, and coriander bring warmth and depth. If you want to add a fresh twist, try a squeeze of lemon juice. Fresh parsley on top adds color and a burst of freshness.

Gather all these ingredients before you start cooking. It makes the process smooth and fun. Enjoy cooking this tasty dish!

Step-by-Step Instructions

Preparation and Cooking Steps

1. Start by heating the olive oil in a large pot over medium heat. This step is key for flavor.

2. Add the diced onion. Sauté it for about 5 minutes until it becomes soft and clear.

3. Next, toss in the minced garlic, diced red bell pepper, and carrot. Stir them well and cook for 3 to 4 minutes. You want them slightly tender.

4. Now, stir in the smoked paprika, cumin, and coriander. Let the spices toast for about 1 minute. This brings out their best flavors.

5. Add the rinsed chickpeas, diced tomatoes (with juice), and vegetable broth into the pot. Stir well and bring it all to a simmer.

6. Reduce the heat to low. Let it simmer for 20 to 25 minutes. Stir occasionally to ensure even cooking and flavor mixing.

7. Finally, taste the stew. Add salt and pepper as needed. If you want, squeeze some lemon juice to brighten the dish.

Cooking Time and Temperature

– The total cooking time is about 40 minutes.

– For the sautéing step, keep the heat on medium.

– When simmering, lower the heat. This allows the stew to develop rich flavors without burning.

Tips & Tricks

Enhancing Flavor

To boost the flavors in your smoky chickpea stew, consider adding a pinch of cayenne pepper. It brings a nice heat. You can also try adding ground coriander for a fresh touch.

For acidity, a splash of vinegar works well. It can brighten the stew’s taste. You might also squeeze in some lemon juice before serving. This adds a refreshing zing. For sweetness, a bit of honey or maple syrup can balance the heat. Just a teaspoon can make a big difference.

Consistency Adjustments

If your stew is too thin, you can thicken it easily. One option is to mash some chickpeas with a fork or a blender. Stir this back into the pot. Another method is to add a tablespoon of cornstarch mixed with water. This will help to thicken it quickly.

If you find it too watery, let it simmer longer. This allows excess liquid to cook off. You can also add a few more chopped veggies. Carrots or potatoes work great and absorb extra liquid while cooking.

Pro Tips

  1. Use Fresh Spices: Ensure your spices are fresh for the best flavor. Old spices can lose their potency and affect the overall taste of the stew.
  2. Adjust the Heat: If you like a spicy kick, consider adding a pinch of cayenne pepper or red pepper flakes along with the other spices.
  3. Vegetable Variations: Feel free to add other vegetables like zucchini or spinach for extra nutrition and flavor. Just adjust the cooking time accordingly.
  4. Storage Tips: This stew keeps well in the refrigerator for up to 4 days. It also freezes nicely, making it a great make-ahead meal!

Variations

Dietary Adjustments

Smoky chickpea stew is both vegan and gluten-free. You can enjoy it with no animal products. If you want to add more protein, try lentils or tempeh. These options keep the dish hearty and healthy. You might also use tofu for a different texture. Each choice adds flavor and nutrients to the stew.

Ingredient Swaps

If you can’t find chickpeas, use other beans like black beans or kidney beans. You can also swap in lentils for a unique twist. For the vegetables, feel free to replace them with what you have on hand. Zucchini, spinach, or sweet potatoes work great. Seasonal veggies make this stew fresh and fun. In the summer, add ripe tomatoes or bell peppers. In the winter, root vegetables like parsnips or turnips can add depth.

Storage Info

Storing Leftovers

To keep your smoky chickpea stew fresh, follow these steps:

– Refrigerate: Store the stew in an airtight container.

– Freezing: Use freezer-safe containers or bags.

– Duration: It can stay in the fridge for up to 5 days.

– Freezing time: If frozen, it lasts about 3 months without losing flavor.

Reheating Recommendations

When it’s time to enjoy the leftovers, here’s how to reheat them:

– Stovetop: Heat in a pot over low to medium heat. Stir often to maintain texture.

– Microwave: Use a microwave-safe bowl. Heat in short intervals, stirring in between.

To give leftover stew a new twist, try these ideas:

– Chickpea Tacos: Use the stew as a filling in soft tortillas.

– Stew Over Rice: Serve it over cooked rice or quinoa for a hearty meal.

FAQs

Common Questions About Smoky Chickpea Stew

Can I make this stew ahead of time?

Yes, you can make this stew ahead of time. It tastes even better after sitting for a day. Store it in the fridge after it cools. Reheat it on the stove or in the microwave.

What can I serve with chickpea stew?

You can serve it with crusty bread or rice. A fresh salad also pairs well. For extra flavor, try adding a dollop of yogurt or a squeeze of lemon.

Is it possible to make it in a slow cooker or Instant Pot?

Yes, both methods work well. For a slow cooker, cook on low for 6-8 hours. In an Instant Pot, cook on high for 10 minutes. Let the pressure release naturally for best results.

Nutritional Information

Breakdown of key nutrients

Each serving of this stew is rich in protein and fiber. Chickpeas add plant-based protein. The veggies provide vitamins A and C. Olive oil adds healthy fats.

Health benefits of the main ingredients

Chickpeas support digestion and heart health. Tomatoes are high in antioxidants. Onions boost immunity. Spices like cumin and paprika may aid digestion and reduce inflammation.

This blog post shows how to make smoky chickpea stew. You learned about the essential ingredients, like chickpeas and fresh veggies. I shared step-by-step cooking tips and tricks for great flavor. You also found variations for dietary needs and storage information for leftovers. This stew is easy to customize and perfect for any meal. I hope you try making this hearty dish. Enjoy it as a family favorite, and savor each delicious bit

The right ingredients make this smoky chickpea stew full of flavor. Here’s what you need: - 2 cans (15 oz each) chickpeas, rinsed and drained - 1 large onion, diced - 3 garlic cloves, minced - 1 red bell pepper, diced - 1 carrot, diced - 1 can (14 oz) diced tomatoes - 2 cups vegetable broth - 2 tablespoons olive oil - 1 tablespoon smoked paprika - 1 teaspoon ground cumin - 1 teaspoon coriander - Salt and pepper to taste - Fresh parsley for garnish - Optional: a squeeze of lemon juice to brighten the flavors These ingredients combine to create a rich and hearty meal. The chickpeas add protein and fiber. The onion and garlic give it a nice base flavor. The red bell pepper and carrot add sweetness and texture. Spices like smoked paprika, cumin, and coriander bring warmth and depth. If you want to add a fresh twist, try a squeeze of lemon juice. Fresh parsley on top adds color and a burst of freshness. Gather all these ingredients before you start cooking. It makes the process smooth and fun. Enjoy cooking this tasty dish! {{ingredient_image_1}} 1. Start by heating the olive oil in a large pot over medium heat. This step is key for flavor. 2. Add the diced onion. Sauté it for about 5 minutes until it becomes soft and clear. 3. Next, toss in the minced garlic, diced red bell pepper, and carrot. Stir them well and cook for 3 to 4 minutes. You want them slightly tender. 4. Now, stir in the smoked paprika, cumin, and coriander. Let the spices toast for about 1 minute. This brings out their best flavors. 5. Add the rinsed chickpeas, diced tomatoes (with juice), and vegetable broth into the pot. Stir well and bring it all to a simmer. 6. Reduce the heat to low. Let it simmer for 20 to 25 minutes. Stir occasionally to ensure even cooking and flavor mixing. 7. Finally, taste the stew. Add salt and pepper as needed. If you want, squeeze some lemon juice to brighten the dish. - The total cooking time is about 40 minutes. - For the sautéing step, keep the heat on medium. - When simmering, lower the heat. This allows the stew to develop rich flavors without burning. To boost the flavors in your smoky chickpea stew, consider adding a pinch of cayenne pepper. It brings a nice heat. You can also try adding ground coriander for a fresh touch. For acidity, a splash of vinegar works well. It can brighten the stew's taste. You might also squeeze in some lemon juice before serving. This adds a refreshing zing. For sweetness, a bit of honey or maple syrup can balance the heat. Just a teaspoon can make a big difference. If your stew is too thin, you can thicken it easily. One option is to mash some chickpeas with a fork or a blender. Stir this back into the pot. Another method is to add a tablespoon of cornstarch mixed with water. This will help to thicken it quickly. If you find it too watery, let it simmer longer. This allows excess liquid to cook off. You can also add a few more chopped veggies. Carrots or potatoes work great and absorb extra liquid while cooking. Pro Tips Use Fresh Spices: Ensure your spices are fresh for the best flavor. Old spices can lose their potency and affect the overall taste of the stew. Adjust the Heat: If you like a spicy kick, consider adding a pinch of cayenne pepper or red pepper flakes along with the other spices. Vegetable Variations: Feel free to add other vegetables like zucchini or spinach for extra nutrition and flavor. Just adjust the cooking time accordingly. Storage Tips: This stew keeps well in the refrigerator for up to 4 days. It also freezes nicely, making it a great make-ahead meal! {{image_2}} Smoky chickpea stew is both vegan and gluten-free. You can enjoy it with no animal products. If you want to add more protein, try lentils or tempeh. These options keep the dish hearty and healthy. You might also use tofu for a different texture. Each choice adds flavor and nutrients to the stew. If you can’t find chickpeas, use other beans like black beans or kidney beans. You can also swap in lentils for a unique twist. For the vegetables, feel free to replace them with what you have on hand. Zucchini, spinach, or sweet potatoes work great. Seasonal veggies make this stew fresh and fun. In the summer, add ripe tomatoes or bell peppers. In the winter, root vegetables like parsnips or turnips can add depth. To keep your smoky chickpea stew fresh, follow these steps: - Refrigerate: Store the stew in an airtight container. - Freezing: Use freezer-safe containers or bags. - Duration: It can stay in the fridge for up to 5 days. - Freezing time: If frozen, it lasts about 3 months without losing flavor. When it's time to enjoy the leftovers, here’s how to reheat them: - Stovetop: Heat in a pot over low to medium heat. Stir often to maintain texture. - Microwave: Use a microwave-safe bowl. Heat in short intervals, stirring in between. To give leftover stew a new twist, try these ideas: - Chickpea Tacos: Use the stew as a filling in soft tortillas. - Stew Over Rice: Serve it over cooked rice or quinoa for a hearty meal. Can I make this stew ahead of time? Yes, you can make this stew ahead of time. It tastes even better after sitting for a day. Store it in the fridge after it cools. Reheat it on the stove or in the microwave. What can I serve with chickpea stew? You can serve it with crusty bread or rice. A fresh salad also pairs well. For extra flavor, try adding a dollop of yogurt or a squeeze of lemon. Is it possible to make it in a slow cooker or Instant Pot? Yes, both methods work well. For a slow cooker, cook on low for 6-8 hours. In an Instant Pot, cook on high for 10 minutes. Let the pressure release naturally for best results. Breakdown of key nutrients Each serving of this stew is rich in protein and fiber. Chickpeas add plant-based protein. The veggies provide vitamins A and C. Olive oil adds healthy fats. Health benefits of the main ingredients Chickpeas support digestion and heart health. Tomatoes are high in antioxidants. Onions boost immunity. Spices like cumin and paprika may aid digestion and reduce inflammation. This blog post shows how to make smoky chickpea stew. You learned about the essential ingredients, like chickpeas and fresh veggies. I shared step-by-step cooking tips and tricks for great flavor. You also found variations for dietary needs and storage information for leftovers. This stew is easy to customize and perfect for any meal. I hope you try making this hearty dish. Enjoy it as a family favorite, and savor each delicious bite!

Smoky Chickpea Stew

A hearty and flavorful stew made with chickpeas, vegetables, and spices, perfect for a comforting meal.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 2 cans chickpeas, rinsed and drained
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 1 medium red bell pepper, diced
  • 1 medium carrot, diced
  • 1 can diced tomatoes
  • 2 cups vegetable broth
  • 2 tablespoons olive oil
  • 1 tablespoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon coriander
  • to taste salt and pepper
  • for garnish fresh parsley
  • optional a squeeze of lemon juice

Instructions
 

  • In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, or until softened and translucent.
  • Add the minced garlic, diced red bell pepper, and carrot to the pot, stirring well. Cook for another 3-4 minutes until the vegetables are slightly tender.
  • Stir in the smoked paprika, cumin, and coriander, allowing the spices to toast and release their aroma for about 1 minute.
  • Add the rinsed chickpeas, diced tomatoes (with their juice), and vegetable broth to the pot. Bring the mixture to a simmer.
  • Reduce the heat to low and let the stew simmer for 20-25 minutes, stirring occasionally, to allow the flavors to meld together.
  • Taste the stew and season with salt and pepper as needed. If desired, add a squeeze of lemon juice for brightness.
  • Serve the stew hot, garnished with freshly chopped parsley.

Notes

Serve with crusty bread for a complete meal.
Keyword chickpeas, healthy, stew, vegetarian

WANT TO SAVE THIS RECIPE?

Leave a Comment

Recipe Rating