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 porcije
Cuisine: spanish
Ingredients: 2 žlica olive oil; 1 kos yellow onion finely chopped; 3 strok garlic minced; 1,5 žlička smoked paprika; 0,5 žlička cumin; 400 g crushed tomatoes; 480 ml vegetable broth; 425 g chickpeas canned, drained and rinsed; 150 g fresh spinach; 0,5 žlička salt; 0,25 žlička black pepper freshly ground; 2 žlica fresh parsley chopped (neobvezno)

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.

Izvirni recept avtorja Forkin

Skupni čas: 50 min
Porcije: 4
Zahtevnost: Lahko
Na porcijo: 265 kcal

VeganskoVegetarijanskoBrez glutena

Priprava

Sestavine

2 žlicaolive oil
1 kosyellow onion, finely chopped
3 strokgarlic, minced
1,5 žličkasmoked paprika
0,5 žličkacumin
400 gcrushed tomatoes
480 mlvegetable broth
425 gchickpeas, canned, drained and rinsed
150 gfresh spinach
0,5 žličkasalt
0,25 žličkablack pepper, freshly ground

garnish

2 žlicafresh parsley, chopped(neobvezno)

Oprema

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

Postopek

Korak za korakom

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

Na porcijo

Hranilne vrednosti

75%Ocena

Kalorije: 264,7kcal
Beljakovine: 10,8g
Ogljikovi hidrati: 35,8g
Maščobe: 10,2g
Vlaknine: 9,8g
Sladkorji: 9,1g

Ocena temelji na količinah sestavin v receptu. Vrednosti se lahko razlikujejo glede na znamke in zamenjave.

Pravilno shranjevanje

Shranjevanje

Store leftover stew in an airtight container in the refrigerator.

Pogrevanje

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.