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 porții
Cuisine: spanish
Ingredients: 2 lingură olive oil; 1 buc. yellow onion finely chopped; 3 cățel garlic minced; 1,5 linguriță smoked paprika; 0,5 linguriță cumin; 400 g crushed tomatoes; 480 ml vegetable broth; 425 g chickpeas canned, drained and rinsed; 150 g fresh spinach; 0,5 linguriță salt; 0,25 linguriță black pepper freshly ground; 2 lingură fresh parsley chopped (opțional)

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.

O rețetă originală de Forkin

Durată totală: 50 min.
Porții: 4
Dificultate: Ușoară
Per porție: 265 kcal

VeganDietă vegetarianăFără gluten

Pregătirea ingredientelor

Ingrediente

2 lingurăolive oil
1 buc.yellow onion, finely chopped
3 cățelgarlic, minced
1,5 lingurițăsmoked paprika
0,5 lingurițăcumin
400 gcrushed tomatoes
480 mlvegetable broth
425 gchickpeas, canned, drained and rinsed
150 gfresh spinach
0,5 lingurițăsalt
0,25 lingurițăblack pepper, freshly ground

garnish

2 lingurăfresh parsley, chopped(opțional)

Ustensile

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

Mod de preparare

Pas cu pas

1
Heat the olive oil in a large pot or Dutch oven over medium heat.
Aproximativ 1 min.
Nota bucătarului: 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.
Aproximativ 7 min.
Nota bucătarului: 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.
Aproximativ 1 min.
Nota bucătarului: 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.
Aproximativ 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.
Aproximativ 20 min.
Nota bucătarului: 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.
Aproximativ 5 min.
Nota bucătarului: 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.
Aproximativ 5 min.
8
Taste and adjust seasonings as needed.
Nota bucătarului: A pinch more salt or a dash of hot sauce can elevate the flavors.
9
Serve hot, garnished with fresh parsley if desired.
Nota bucătarului: This stew pairs wonderfully with crusty bread for dipping.

Per porție

Valori nutriționale

75%Scor

Calorii: 264,7kcal
Proteine: 10,8g
Carbohidrați: 35,8g
Grăsimi: 10,2g
Fibre: 9,8g
Zahăr: 9,1g

Estimare bazată pe cantitățile ingredientelor din rețetă. Valorile pot varia în funcție de mărci și înlocuiri.

Păstrează gustul bun

Păstrare

Store leftover stew in an airtight container in the refrigerator.

Reîncălzire

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.