Spanish Chickpea Stew with Cauliflower Broccoli Rice
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
3
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Calories
338 kcal
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Course
Main Course
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Cuisine
Spanish, Vegan, gluten-free
Spanish Chickpea Stew with Cauliflower Broccoli Rice
Description
The Spanish Chickpea Stew with Cauliflower Broccoli Rice begins with sautéing onions and garlic, then blending tomatoes with ginger to create a smooth base enriched by smoky paprika, cumin, cayenne, and oregano. Chickpeas and mixed vegetables simmer gently until tender, allowing the spices and mild sweetness to meld, while bay leaf and lemon juice add aromatic balance. The cumin scented cauliflower broccoli rice is made by shredding the florets and lightly cooking them with cumin seeds, garlic, and a hint of cayenne, finished with lemon juice to brighten the flavor. This pairing delivers a satisfying, textured stew with a subtly spicy, fragrant vegetable rice complementing its richness.
The stew serves well on its own or accompanied by the cumin rice, making it a filling meal for varied diets. It fits nicely into plant-focused menus where hearty legumes and vegetables provide nourishment and comfort. Adjusting spice levels can personalize the heat, and inclusion of greens like baby spinach adds freshness near serving.
The notes mention an Instant Pot method that speeds up cooking by sautéing aromatics before pressure cooking the chickpeas and vegetables briefly, with a natural pressure release preserving flavors and textures. This approach offers a time-saving alternative while maintaining the dish's character and can easily incorporate leafy greens at the end for added nutrition.
Ingredients
Chickpea Stew:
- 1 tsp neutral cooking oil generic cooking oil
- 1/2 cup onion chopped
- 3 cloves garlic finely chopped
- 12 oz diced tomatoes unsalted, or 2 large juicy tomatoes, canned
- 1 inch ginger
- 3/4 tsp paprika smoky or a combination of sweet and smoky
- 1/2 to 3/4 tsp cumin
- 1/4 tsp cayenne pepper or more
- black pepper a generous dash
- 1 bay leaf
- 1/2 tsp oregano dried
- 1 15 oz chickpeas drained or 1.5 cups cooked chickpeas, canned
- 1.5 cups vegetables such as cauliflower, carrots, zucchini, green or red bell pepper, chopped small
- 1 cup water or more
- 1/2 to 3/4 tsp salt depends on if the chickpeas are already salted
- 1/2 tsp sugar or maple syrup or other sweetener
Cumin Scented Cauliflower Broccoli Rice:
- 1.5 cups cauliflower florets heaped, or 1 cup grated or shredded
- 1.5 cups broccoli florets or 1 scant cup shredded
- 1/2 tsp neutral cooking oil generic cooking oil
- 1/4 tsp cumin seeds
- 1/4 tsp salt or more
- 1/4 tsp garlic
- 1 cayenne pepper optional, dash
- lemon juice a good dash of
Instructions
Chickpea Stew:
- Heat oil in a saucepan over medium heat. Add onion and garlic and cook until translucent, stirring occasionally. 3 mins.
- Meanwhile, blend the tomato with the ginger to puree and keep ready. Alternatively use tomato puree and minced ginger.
- Add the spices to the saucepan and mix for a few seconds. Add tomato ginger puree to the saucepan and cook for 4 minutes until starting to thicken, stir occasionally. (add a tbsp tomato paste for color and flavor if using fresh tomatoes).
- Add the chickpeas and the vegetables and mix in. Add water and salt, sugar/sweetener and cook partially covered for 10 to 12 minutes until vegetables are tender. Fold in baby spinach or greens at this point if using. Taste and adjust salt and heat. Add a dash of lemon to balance if needed.
Cumin scented Cauliflower Broccoli rice:
- Grate or shred the cauliflower and broccoli in a food processor. Pulse until it is evenly shredded. Heat oil over medium in a skillet. Add cumin seeds and let them start to change color. 1 minute. Add grated cauliflower and broccoli mix well. Add salt, garlic and cayenne and mix well. Reduce heat to medium low. Cover and cook for 4 to 5 minutes. Add a dash of lemon fluff and cover and let it continue to steam in its own heat for another 2 minutes.
- Add individual serving to bowls with the chickpea stew, some cilantro, chopped red onion, crunchy veggies or greens. Serve hot.
Notes
- For faster cooking, use the Instant Pot method by sautéing aromatics and pressure cooking the stew briefly, letting pressure release naturally.
- Add baby spinach or other greens near the end of cooking for extra color and nutrition.
- Adjust salt and cayenne pepper to taste for desired seasoning and heat levels.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 338 kcal
% Daily Value*
| Calories | 338kcal | 17% |
| Carbohydrates | 57g | 19% |
| Protein | 16g | 32% |
| Fat | 6g | 9% |
| Sodium | 386mg | 16% |
| Potassium | 1140mg | 24% |
| Fiber | 16g | 64% |
| Sugar | 14g | 28% |
| Vitamin A | 12180IU | 244% |
| Vitamin C | 84.2mg | 94% |
| Calcium | 137mg | 14% |
| Iron | 5.6mg | 31% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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