DinnerMain Course

Chickpea and Spinach Stew

Name: Chickpea and Spinach Stew
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 porcí
Cuisine: spanish
Ingredients: 2 lžíce olive oil; 1 ks yellow onion finely chopped; 3 stroužek garlic minced; 1,5 lžička smoked paprika; 0,5 lžička cumin; 400 g crushed tomatoes; 480 ml vegetable broth; 425 g chickpeas canned, drained and rinsed; 150 g fresh spinach; 0,5 lžička salt; 0,25 lžička black pepper freshly ground; 2 lžíce fresh parsley chopped (volitelné)

This hearty vegan stew features tender chickpeas and fresh spinach simmered in a rich, smoky tomato broth. It's a comforting and nutritious one-pot meal perfect for a weeknight dinner.

Originální recept od Forkin

Celkový čas: 50 min
Počet porcí: 4
Obtížnost: Snadné
Na porci: 265 kcal

VeganskéVegetariánskéBez lepku

Příprava surovin

Suroviny

2 lžíceolive oil
1 ksyellow onion, finely chopped
3 stroužekgarlic, minced
1,5 lžičkasmoked paprika
0,5 lžičkacumin
400 gcrushed tomatoes
480 mlvegetable broth
425 gchickpeas, canned, drained and rinsed
150 gfresh spinach
0,5 lžičkasalt
0,25 lžičkablack pepper, freshly ground

garnish

2 lžícefresh parsley, chopped(volitelné)

Vybavení

measuring cups · knife · cutting board · large pot · measuring spoons · wooden spoon

Postup

Krok za krokem

1
Heat the olive oil in a large pot or Dutch oven over medium heat.
Přibližně 1 min
Poznámka kuchaře: Ensure the pot is large enough to hold all ingredients comfortably.
2
Add the yellow onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
Přibližně 7 min
Poznámka kuchaře: Don't rush this step; properly softened onions add sweetness to the stew.
3
Stir in the garlic, smoked paprika, and cumin. Cook for another minute until fragrant.
Přibližně 1 min
Poznámka kuchaře: Be careful not to burn the garlic; it can turn bitter quickly.
4
Pour in the crushed tomatoes and vegetable broth. Add the chickpeas, salt, and black pepper.
Přibližně 1 min
5
Bring the mixture to a simmer, then reduce the heat to low, cover, and let it cook for 20 minutes, allowing the flavors to meld.
Přibližně 20 min
Poznámka kuchaře: A gentle simmer is key to developing a rich flavor without overcooking.
6
Stir in the fresh spinach a handful at a time, allowing each batch to wilt before adding more.
Přibližně 5 min
Poznámka kuchaře: Spinach will reduce significantly in volume as it cooks down.
7
Continue to simmer for another 5 minutes, or until the spinach is fully wilted and the stew is heated through.
Přibližně 5 min
8
Taste and adjust seasonings as needed.
Poznámka kuchaře: A pinch more salt or a dash of hot sauce can elevate the flavors.
9
Serve hot, garnished with fresh parsley if desired.
Poznámka kuchaře: This stew pairs wonderfully with crusty bread for dipping.

Na porci

Výživové hodnoty

75%Skóre

Kalorie: 264,7kcal
Bílkoviny: 10,8g
Sacharidy: 35,8g
Tuky: 10,2g
Vláknina: 9,8g
Cukry: 9,1g

Odhad podle množství surovin v receptu. Hodnoty se mohou lišit podle značek a náhrad.

Uchovejte správně

Skladování

Store leftover stew in an airtight container in the refrigerator.

Ohřívání

Reheat gently on the stovetop over medium-low heat, stirring occasionally, until warmed through. Add a splash of broth or water if it's too thick.