Middle Eastern · Dinner
Mixed Vegetable Stew with Chickpeas
A hearty Middle Eastern vegetable stew simmered with chickpeas, carrot, zucchini, and bell pepper in a cumin-and-cinnamon-spiced tomato broth. Onion and garlic form the aromatic base, finished with fresh parsley and lemon juice, served over quinoa for a warming, plant-based weeknight meal.
$3
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
423Calories
15.1gProtein
12.1gFat
66.3gCarbs
12.6gSugar
17.2gFiber
868mgSodium
0mgChol
1.8gSat Fat
1058mgPotassium
124mgCalcium
4.6mgIron
0mcgVitamin B12
52mgVitamin C
vegan
vegetarian
low-calorie
high-fiber
mediterranean
vegan
gluten-free
low-calorie
Instructions
1
Prep
Dice the onion, carrot, zucchini, and bell pepper; mince the garlic; and drain the chickpeas.
2
Sauté
Heat olive oil in a medium saucepan over medium heat, add onion and garlic, and cook 3 minutes until onion turns translucent.
3
Bloom
Stir cumin, coriander, cinnamon, and smoked paprika into the pan and cook over medium heat 1 minute until fragrant and spices darken slightly.
4
Simmer
Add carrot, zucchini, bell pepper, canned tomatoes, chickpeas, and vegetable stock; bring to gentle simmer over medium-low heat and cook covered 25 minutes until carrot is tender, then uncover and simmer 8 minutes until liquid thickens; season with salt and black pepper.
5
Plate
Spoon quinoa into a shallow bowl, ladle stew over the top, and finish with parsley and lemon juice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz436g, drained weight from a can chickpeas, cooked
- 11 onion
- 4 cloves4 cloves garlic
- 11 carrot
- 11 zucchini
- 11 bell pepper
- 7 oz100g, a third of a 14.5 oz can canned tomatoes
- 77 fl oz (200ml) vegetable stock
- 2 tbsp2 tbsp olive oil
- 1 tsp1 tsp cumin, ground
- 1/2 tsp1/2 tsp coriander, ground
- 1/4 tsp1/4 tsp cinnamon, ground
- 1/2 tsp1/2 tsp smoked paprika
- 1/2 tsp1/2 tsp salt
- 2 pinch2 pinch black pepper
- 2 tbsp2 tbsp parsley
- 2 tsp2 tsp lemon juice
- 3.6 oz100g quinoa, cooked
