Italian · Dinner
Chickpea and Vegetable Stew
Chickpea and vegetable stew braises cooked chickpeas with carrot, celery, zucchini, and tomato in an olive oil and garlic base, finished with rosemary and lemon. Simmered until vegetables soften and broth thickens, it is served with crusty bread for a plant-based Italian one-pot dinner.
$3
12 minsPrep
30 minsCook
42 minsTotal
EasyLevel
Nutrition per serving
392Calories
13.8gProtein
14.1gFat
53.2gCarbs
11.8gSugar
13.9gFiber
1215mgSodium
0mgChol
2.1gSat Fat
980mgPotassium
135mgCalcium
4.3mgIron
0mcgVitamin B12
24mgVitamin C
vegan
vegetarian
high-fiber
low-calorie
mediterranean
hidden-gems
vegan
low-calorie
Instructions
1
Prep
Dice onion, carrot, celery, and zucchini; mince garlic; drain and rinse the cooked chickpeas.
2
Sweat
Heat olive oil in a medium saucepan over medium heat. Sweat onion, carrot, and celery for 5 minutes, stirring occasionally, until onion turns translucent.
3
Simmer
Add zucchini, canned tomatoes, cooked chickpeas, vegetable stock, rosemary, and bay leaf. Simmer uncovered over medium-low heat for 20 minutes, stirring occasionally, until zucchini is tender.
4
Plate
Remove rosemary and bay leaf. Stir in salt, pepper, and lemon juice. Ladle into a bowl, scatter parsley over top, and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 360g360g cooked chickpeas
- 30ml30ml olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 11 carrot
- 22 celery stalk
- 11 small zucchini
- 200g3.5 oz, a quarter of a 14.5 oz can canned tomatoes
- 360ml360ml vegetable stock
- 2 sprig2 sprig fresh rosemary
- 22 small bay leaf
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 10ml10ml lemon juice
- 22 small handful fresh parsley
