Chickpea Stew (Vegan, Gluten-free)

Name: Chickpea Stew (Vegan, Gluten-free)
Cuisine: Middle Eastern, African
Ingredients: 1 cup chickpeas, dry or two-15 ounce cans chick peas, drained; 1 tbsp olive oil, (1/4 cup water); 1 medium onion, minced; 2 cloves garlic, minced; 1/4 cup red bell pepper, chopped; 1 medium tomato, chopped; 1 carrot, diced; 1 tsp dried parsley; 1/2 tsp dried basil; 1/2 tsp dried oregano; 1 tbsp tomato paste; 2 cups liquid from boiled chickpeas, or vegetable broth; 1/2 tsp sea salt; 1/4 tsp Cayenne pepper

11 steps

Updated at: Thu, 17 Aug 2023 01:11:27 GMT

Nutrition balance score

Great

Glycemic Index

Low

Nutrition per serving

Calories2510.9 kcal (126%)

Total Fat51.3 g (73%)

Carbs404.7 g (156%)

Sugars77.5 g (86%)

Protein127.1 g (254%)

Sodium937.5 mg (47%)

Fiber80 g (286%)

% Daily Values based on a 2,000 calorie diet

Ingredients

0 servings

1 cupchickpeas

dry or two-15 ounce cans chick peas, drained

1 Tbspolive oil

¼ cupred bell pepper

1 tspdried parsley

½ tspdried basil

½ tspdried oregano

1 Tbsptomato paste

2 cupschickpeas

liquid from boiled, or vegetable broth

½ tspsea salt

¼ tspcayenne pepper

Instructions

Step 1

If you are using dried chickpeas, sort, wash and soak them overnight. The next day, drain and rinse chickpeas.

Step 2

Cover with water about 2 inches above chickpeas and bring to boil on medium heat.

Step 3

Lower heat to simmer and cook until tender, about 1 hour.

Step 4

Drain chickpeas and reserve 2 cups of liquid, set aside.

Step 5

If using canned chickpeas, start at step 5.

Step 6

Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 3 minutes.

Step 7

Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil, and oregano.

Step 8

Add tomato paste and vegetable broth or reserved chickpeas water (aquafaba), cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened.

Step 9

Mash some of the chickpeas, with the back of a fork to thicken the stew.

Step 10

Check the seasoning, add cayenne pepper and extra salt and pepper as needed.

Step 11

Delicious served with brown rice.