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 porsiyon
Cuisine: spanish
Ingredients: 2 yemek kaşığı olive oil; 1 adet yellow onion finely chopped; 3 diş garlic minced; 1,5 çay kaşığı smoked paprika; 0,5 çay kaşığı cumin; 400 g crushed tomatoes; 480 ml vegetable broth; 425 g chickpeas canned, drained and rinsed; 150 g fresh spinach; 0,5 çay kaşığı salt; 0,25 çay kaşığı black pepper freshly ground; 2 yemek kaşığı fresh parsley chopped (isteğe bağlı)

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.

Forkin tarafından hazırlanan özgün tarif

Toplam süre: 50 dk.
Porsiyon: 4
Zorluk: Kolay
Porsiyon başına: 265 kcal

VeganVejetaryenGlütensiz

Ön hazırlık

Malzemeler

2 yemek kaşığıolive oil
1 adetyellow onion, finely chopped
3 dişgarlic, minced
1,5 çay kaşığısmoked paprika
0,5 çay kaşığıcumin
400 gcrushed tomatoes
480 mlvegetable broth
425 gchickpeas, canned, drained and rinsed
150 gfresh spinach
0,5 çay kaşığısalt
0,25 çay kaşığıblack pepper, freshly ground

garnish

2 yemek kaşığıfresh parsley, chopped(isteğe bağlı)

Ekipman

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

Hazırlanışı

Adım adım

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

Porsiyon başına

Besin değerleri

75%Puan

Kalori: 264,7kcal
Protein: 10,8g
Karbonhidrat: 35,8g
Yağ: 10,2g
Lif: 9,8g
Şeker: 9,1g

Tarifteki malzeme miktarlarından tahmin edilmiştir. Değerler markalara ve değişikliklere göre farklılık gösterebilir.

Tazeliğini koruyun

Saklama

Store leftover stew in an airtight container in the refrigerator.

Yeniden ısıtma

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.