Vegetarian Chickpea Stew
Cozy Vegetarian Chickpea Stew simmered with sautéed veggies in a flavorful vegetable stock is a comforting, healthy recipe.
Prep Time10 minutes mins
Cook Time15 minutes mins
Total Time25 minutes mins
Course: Main Course, Soup
Cuisine: American
Diet: Gluten Free, Vegetarian
Servings: 5 servings
- 1 tbsp olive oil
- 2 onions diced
- 4 garlic cloves chopped
- 0.5 lb sweet mini peppers chopped
- 1/2 cup sun-dried tomatoes chopped
- 2 tsp Italian seasoning
- 1 (15 oz) can diced tomatoes
- 1 cup low-sodium vegetable stock
- 1 tbsp balsamic vinegar
- 2 (15 oz) cans chickpeas drained
- 4 cups spinach roughly chopped
- 1/2 cup shaved parmesan
- Kosher salt and ground pepper to taste
- OPTIONAL: fresh chopped parsley or basil to garnish
Heat the oil in a dutch oven over medium heat. Sauté the onions for about 5 minutes, until golden brown and soft.
Stir in the garlic, peppers and sun-dried tomatoes, and Italian seasoning. Cook for 1 minute, stirring continuously.
Add the diced tomatoes, stock, vinegar, and chickpeas. Bring the stew to a boil, then reduce the heat and simmer for 15 minutes.
Over the last couple of minutes, stir in the spinach. Taste and season with salt and pepper.
Serve the stew with shaved parmesan cheese and fresh herbs, if desired.
- Storing leftovers: Place leftovers in an airtight container in the refrigerator for up to about 4 days.
- To freeze: Let it completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to 2 months.
- To reheat: Let thaw in the refrigerator, then heat in the microwave or on the stovetop.
Serving: 1serving | Calories: 302kcal | Carbohydrates: 43g | Protein: 16g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 7mg | Sodium: 1037mg | Potassium: 1109mg | Fiber: 12g | Sugar: 11g | Vitamin A: 4085IU | Vitamin C: 81mg | Calcium: 272mg | Iron: 5mg