Chunky Vegetable Stew with Chickpeas

Chunky Vegetable Stew with Chickpeas Recipe | Vegetarian Food

Preparation time: 15 minutes | Cooking time: 30 minutes | Servings: 6 |

Vegetarian diet

Introduction

Chunky Vegetable Stew with Chickpeas is a hearty and nutritious dish that is perfect for a cozy night in. Packed with a variety of vegetables and protein-rich chickpeas, this stew is not only delicious but also incredibly satisfying.

History

This recipe has its roots in traditional Mediterranean cuisine, where chickpeas are a staple ingredient in many dishes. The combination of vegetables and chickpeas in a stew has been enjoyed for generations, providing a comforting and nourishing meal for families.

Ingredients

2 tbsp of oil
2 garlic cloves
1 cup of chopped onions
2 celery stalks, cut into 0.5-inch pieces
2 carrots, cut into discs
2 medium parsnips, cut into discs
1 large potato, cubed
3 cups of tomato juice + 5 cups of water
0.5 cup of chopped parsley
1 tsp of marjoram or oregano
salt and pepper, to taste
1 can of drained chickpeas
2 cups of shredded cabbage (optional)

How to prepare

Heat the oil in a large pan and sauté the onion, garlic, celery, carrots, parsnips, and potato over low heat.
Add the juice, water, marjoram, oregano, salt, and pepper to taste.
Increase the heat and let it simmer for 20 minutes.
Add the drained chickpeas and, if using, the cabbage. Cook for an additional 10 minutes.

Variations

Add in other vegetables such as bell peppers, zucchini, or spinach for added nutrition and flavor.
For a spicy kick, add in some red pepper flakes or a dash of hot sauce.
Experiment with different herbs and spices to customize the flavor profile of the stew.

Cooking Tips & Tricks

Be sure to chop your vegetables into uniform pieces to ensure even cooking.

- Feel free to customize the vegetables in this stew based on what you have on hand or your personal preferences.

- For added flavor, you can sauté the vegetables in a bit of oil before adding the liquid ingredients.

- Adjust the seasonings to taste, adding more herbs or spices as desired.

Serving Suggestions

Serve this Chunky Vegetable Stew with Chickpeas with a side of crusty bread or over a bed of cooked grains like quinoa or brown rice for a complete meal.

Cooking Techniques

Sautéing the vegetables before adding the liquid ingredients helps to develop their flavors.

- Simmering the stew over low heat allows the flavors to meld together and creates a rich and hearty dish.

Ingredient Substitutions

Feel free to swap out the vegetables in this recipe for whatever you have on hand or prefer.

- You can use canned chickpeas or cook your own from dried chickpeas if desired.

Make Ahead Tips

This Chunky Vegetable Stew with Chickpeas can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove or in the microwave before serving.

Presentation Ideas

Garnish this stew with a sprinkle of fresh parsley or a dollop of yogurt for a pop of color and added freshness.

Pairing Recommendations

This Chunky Vegetable Stew with Chickpeas pairs well with a crisp green salad or a side of roasted vegetables for a complete and satisfying meal.

Storage and Reheating Instructions

Store any leftovers of this stew in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this Chunky Vegetable Stew with Chickpeas contains approximately 250 calories, making it a satisfying and nutritious meal option.

Carbohydrates

This Chunky Vegetable Stew with Chickpeas is a great source of carbohydrates, providing energy to fuel your day. The vegetables and chickpeas in this stew are rich in complex carbohydrates, which are digested slowly and help keep you feeling full and satisfied.

Fats

The oil used in this recipe adds a small amount of healthy fats to the dish. Fats are essential for absorbing certain vitamins and minerals, as well as providing a source of energy.

Proteins

Chickpeas are a fantastic source of plant-based protein, making this stew a great option for vegetarians or those looking to reduce their meat consumption. Protein is essential for building and repairing tissues in the body.

Vitamins and minerals

This Chunky Vegetable Stew with Chickpeas is loaded with vitamins and minerals from the variety of vegetables included. Carrots are rich in vitamin A, while parsley provides vitamin K. Chickpeas are a good source of iron and magnesium.

Alergens

This recipe contains chickpeas, which may be a common allergen for some individuals. Be sure to check for any allergies before preparing this dish.

Summary

Overall, this Chunky Vegetable Stew with Chickpeas is a well-rounded and nutritious meal option, providing a good balance of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

Chunky Vegetable Stew with Chickpeas is a delicious and nutritious dish that is perfect for a comforting meal. Packed with a variety of vegetables and protein-rich chickpeas, this stew is sure to become a favorite in your recipe rotation. Enjoy the flavors and textures of this hearty stew with your family and friends.

How did I get this recipe?

It feels like just yesterday when I stumbled upon this recipe for Chunky Vegetable Stew with Chickpeas. I was wandering through the bustling streets of a quaint little village in the countryside, breathing in the familiar scents of fresh produce and homemade goods. As I passed by a small market stall, a kind elderly woman caught my eye and beckoned me over with a warm smile.

"Come, come, dear," she said, her voice soft and soothing. "I have something special to share with you."

Intrigued, I followed her to the back of the stall where she had set up a makeshift kitchen. Pots and pans bubbled and steamed, filling the air with the tantalizing aroma of spices and herbs. The woman gestured for me to take a seat at a rickety wooden table, and I watched in awe as she began to chop and stir with practiced ease.

As she worked, she shared stories of her travels and the countless recipes she had picked up along the way. Each dish held a special place in her heart, a memory of a person or place dear to her. When she finally ladled out a steaming bowl of Chunky Vegetable Stew with Chickpeas, she looked at me with a twinkle in her eye.

"This," she said, "is a recipe passed down through generations in my family. It warms the heart and nourishes the soul. I hope you enjoy it as much as we do."

I took a tentative bite, savoring the rich flavors and hearty textures. The vegetables were tender and bursting with sweetness, the chickpeas creamy and satisfying. It was a dish that spoke of home and comfort, of love and tradition. I knew in that moment that I had to learn how to make it for myself.

The woman saw the determination in my eyes and offered to teach me the recipe. With her guidance, I learned the secrets of creating the perfect balance of flavors and textures, of letting the stew simmer slowly until the vegetables were tender and the broth rich and flavorful.

As I stirred the pot, memories flooded back to me - of my own grandmother in her cozy kitchen, of the laughter and chatter that filled the air as we cooked together. I realized then that this recipe was more than just a dish to me. It was a connection to my past, a link to the generations of women who had come before me, each passing down their knowledge and love through the simple act of cooking.

Years passed, and I continued to make the Chunky Vegetable Stew with Chickpeas, each time adding my own little twist or variation. It became a staple in my own kitchen, a dish that I would serve to family and friends on special occasions or just on a cold winter's day when a bowl of something warm and comforting was needed.

And now, as I sit here penning this story, I realize how grateful I am for that chance encounter in the village market all those years ago. It led me to discover a recipe that has not only nourished my body but also my soul. It has become a part of me, a reminder of the power of food to bring people together, to create memories and to pass on traditions.

So if you ever find yourself wandering through a bustling market or stumbling upon a hidden gem of a recipe, don't be afraid to take a chance and try something new. You never know what treasures you may uncover, what stories you may unearth, or what connections you may forge along the way. And who knows, you may just stumble upon a recipe as special as the Chunky Vegetable Stew with Chickpeas that has brought so much joy and warmth into my life.