5.0 from 3 votes
Vegetarian Chickpea Stew
Cozy Vegetarian Chickpea Stew simmered with sautéed veggies in a flavorful vegetable stock is a comforting, healthy recipe.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 5 servings
Calories: 432 kcal
Course:
Main Course , Soup
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- 2 onions diced
- 4 garlic cloves chopped
- 0.5 pound sweet mini peppers chopped
- 1/2 cup sun-dried tomatoes chopped
- 2 tsp Italian seasoning
- 15 ounces diced tomatoes one can
- 1 cup low-sodium vegetable stock
- 1 tablespoon balsamic vinegar
- 30 ounces chickpeas drained, 2 cans
- 4 cups spinach roughly chopped
- 1/2 cup Shaved parmesan
- Kosher salt and ground pepper to taste
- Fresh Chopped Parsley or Basil to garnish, OPTIONAL
Instructions
- Heat the 1 tablespoon olive oil in a Dutch oven over medium heat. Sauté the 2 onions (diced) for about 5 minutes, until golden brown and soft.
- Stir in the 4 garlic cloves (chopped), 0.5 pound sweet mini peppers (chopped), 1/2 cup sun-dried tomatoes, and 2 tsp Italian seasoning. Cook for 1 minute, stirring continuously.
- Add the 15 ounces diced tomatoes, 1 cup low-sodium vegetable stock, 1 tablespoon balsamic vinegar, and 30 ounces 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 4 cups spinach. Taste and season with Kosher salt and ground pepper.
- Serve the stew with 1/2 cup shaved parmesan cheese and fresh chopped parsley or basil, if desired.
Cup of Yum
Notes
- 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.
Nutrition Information
Serving
1serving
Calories
432kcal
(22%)
Carbohydrates
67g
(22%)
Protein
23g
(46%)
Fat
11g
(17%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
Monounsaturated Fat
4g
Cholesterol
7mg
(2%)
Sodium
462mg
(19%)
Potassium
1359mg
(39%)
Fiber
18g
(72%)
Sugar
19g
(38%)
Vitamin A
4105IU
(82%)
Vitamin C
83mg
(92%)
Calcium
295mg
(30%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 5servings
Amount Per Serving
Calories 432
% Daily Value*
| Serving | 1serving | |
| Calories | 432kcal | 22% |
| Carbohydrates | 67g | 22% |
| Protein | 23g | 46% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 7mg | 2% |
| Sodium | 462mg | 19% |
| Potassium | 1359mg | 29% |
| Fiber | 18g | 72% |
| Sugar | 19g | 38% |
| Vitamin A | 4105IU | 82% |
| Vitamin C | 83mg | 92% |
| Calcium | 295mg | 30% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.