Creamy Chickpea and Vegetable Stew
User Reviews
5
Creamy Chickpea and Vegetable Stew
Description
Creamy Chickpea and Vegetable Stew starts by sautéing garlic and onion in avocado oil, then seasoning with salt, cumin, turmeric, chili powder, and cayenne pepper to build a fragrant base. Tomato paste is mixed in before adding diced tomatoes, chickpeas, zucchini, vegetable broth, and canned full-fat coconut milk. The mixture is brought to a boil, then simmered uncovered for 50 minutes to meld flavors and achieve a thick, creamy consistency. The coconut milk provides richness that balances the spices and vegetables.
The stew’s blend of warm spices and creamy texture make it satisfying and flavorful. The combination of chickpeas and vegetables adds a sturdy, nutritious element that can be served with rice or cauliflower rice to create a more complete meal.
Ingredients
- 2 tbsp avocado oil
- 3 cloves garlic
- 1 yellow onion large
- 1 tsp salt
- 1 tsp cumin
- 1 tsp Turmeric
- 2 tsp chili powder
- 1/8 tsp cayenne pepper powder
- 1 diced tomatoes 15oz, canned
- 1 tbsp tomato paste
- 2 zucchini medium
- 2 chickpeas 15oz each, canned
- 2 cups vegetable broth
- 1 coconut milk 15oz, full fat, canned
Instructions
- Mince garlic, dice onion, and roughly chop zucchini
- Drain and rinse cans of chickpeas
- Heat avocado oil, garlic, and onion to a large pot or dutch oven over medium-low heat
- Cook for 5 minutes tossing occassionally
- Add salt, cumin, turmeric, chili powder, and cayenne pepper to the pan and toss to combine with the garlic and onions
- Cook for an additional 2 minutes until the spices become fragrant
- Add tomato paste to the pot and mix in with the other ingredients
- Add chickpeas, zucchini, diced tomatoes, vegetable broth, and coconut milk to the pot
- Mix the ingredients together and increase the heat to high until the ingredients bubble
- Reduce the mixture to a simmer
- Simmer uncovered for 50 minutes stirring occassionally
- Serve with rice or caulifllower rice and a dollop of yogurt
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 210 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 210kcal | 11% |
| Carbohydrates | 11g | 4% |
| Protein | 3g | 6% |
| Fat | 19g | 29% |
| Saturated Fat | 13g | 65% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 846mg | 35% |
| Potassium | 528mg | 11% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 638IU | 13% |
| Vitamin C | 21mg | 23% |
| Calcium | 57mg | 6% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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