This chickpea stew is loaded with fiber, proteins, vitamins and minerals. Chickpeas make for a delicious and inexpensive meal too! Enjoy this stew on a cold winter's day. I promise, even the kids will like it!
Prep: 30 mins
Cook: 1 hr 40 mins
1 hr 40 mins
2 hrs 10 mins
Yields: 8 servings
1 cup chickpeas, dry (or two 15-oz cans of chickpeas, drained)
1 Tbsp olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
1/2 red pepper, finely chopped
15-20 cherry tomatoes, chopped
1 carrot, peeled and diced
1 tsp dried parsley
1 tsp Italian seasoning
1 Tbsp tomato paste
2 cups reserved liquid from boiled chickpeas or water
1/2 tsp Kosher salt
1/4 tsp cayenne pepper
Black pepper to taste
(For dried chickpeas) Soak chickpeas overnight. Drain and rinse the next day. Add chickpeas to a pot and cover completely with water. Bring to a boil and then simmer for about 1 hour. Drain chickpeas (reserve 2 cups of liquid) and set aside.
(For canned chickpeas) Drain chickpeas and set aside.
Heat oil in large saucepan over medium high heat. Add onions and cook for 4-5 minutes until soft.
Add garlic and cook for 30 seconds until fragrant.
Add bell pepper, tomatoes, carrots, chickpeas, parsley and Italian seasoning.
Add tomato paste and 2 cups liquid (either reserved liquid from boiled chickpeas or water) and bring to a boil.
Reduce heat and simmer on medium for 20-30 minutes until sauce thickens.
Using the back of your fork, mash a few of the chickpeas to help thicken the stew. Cook for an additional 5 minutes.
Add Kosher salt, cayenne pepper and black pepper to taste.
Serve alone or over cooked brown rice or quinoa.
Recipe adapted from http://www.healthiersteps.com/recipe/chickpea-stew-gluten-free-vegan