The past few weeks have been a whirlwind, and the next couple look like more of the same! Sound familiar? Unfortunately, this is what I hear most often from clients and friends. It’s their excuse for relying on take out, meal kits, energy bars, or whatever their spouse is willing to concoct. It’s no wonder that health is declining and weight is increasing. If you’re feeling overwhelmed it is the perfect time to drag yourself into the kitchen to make something cozy like this spiced chickpea stew.
Reasons to love Spiced Chickpea Stew:
Seriously simple, adaptable to whatever veggies you happen to have, comes together in no time, makes wonderful leftovers to take for lunch…..and making it will calm you down, bring some perspective into your life and nourish you—-which is really what you need right now.
Easy Scratch Cooking
All that from a vegan stew? You bet! Maybe I should rename it Magic Vegan Stew. Ha! Honestly, most people feel much better when they take their health into their own hands and own their own well-being. The best way to accomplish this? Cook. Make REAL FOOD with simple and wholesome ingredients. It doesn’t have to be complicated to be nutritious and delicious. It doesn’t have to be perfect to be nourishing…..but making food from scratch puts you in the driver’s seat to control the ingredients and therefore control your health and well-being.
A warm, nourishing, unprocessed dinner is always within reach.
I developed this recipe for spiced chickpea stew for those nights when putting a healthy dinner on the table sounds impossible….maybe you haven’t even had a chance to go to the grocery store in days…..but you are determined to stick to your health goals. You can use frozen veggies—of any type—in place of fresh if that’s all you have. It will still taste great and be nutritious. This is also a great recipe for meal prep Sunday. You can make a pot when you have time and gently reheat when you need it most.
This recipe is awesome if you’re trying to go meatless, even a few days a week. With added fiber and protein from the beans, you’ll feel satisfied. The biggest problem I see when people want to switch to a plant-based diet is they focus more on what they DON’T eat rather than on getting enough nutrition. A better idea is to focus on where your nutrition will come from. What can you ADD into your diet that is nutrient dense?
Plant-Based Chick Peas for the WIN!
Chickpeas offer a wide array of vitamins and minerals as well as being an excellent vegan and gluten-free source of protein, fiber and iron. Including beans in your diet will help you feel satiated and less inclined to snack on high fat or high sugar snacks. Canned (or boxed) beans are easy to keep in your pantry as a staple to use as a base for meals. If you don’t have chickpeas and want to substitute kidney beans or black beans or pintos…or whatever you have in the cupboard, go for it!! I made this with cannellini beans recently and they kinda fell apart to make for a creamy texture…it was awesome.
Make a simple pot of jasmine rice while the stew is cooking, add some finely chopped kale or other greens to increase the nutritional value and bam….30 minutes and dinner is served. Cauli-rice is another great accompaniment and this recipe is super simple. Complete protein, tons of fiber, vitamins and minerals galore….and great taste. No need for the drive thru.
- 2 Tablespoons olive oil
- 1 medium sweet onion (Vidalia), small dice
- 4 cloves garlic, minced
- 1 large jalapeno, seeded and minced
- 1 teaspoons ground cumin
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- ½ teaspoon white pepper
- ½ teaspoon sea salt
- 1/2 teaspoon turmeric
- ¼ teaspoon ground cardamom
- ¼ teaspoon cinnamon
- ½ head cauliflower, chopped into small florets,
- 3 large carrots, sliced into rounds----or maybe parsnips
- 1 ½ cups cooked chickpeas
- 2 cups crushed tomatoes.
- 1 cup veggie stock
- 1 Tablespoon fresh lemon juice
- ¼ cup flat leaf parsley, chopped
- Heat heavy skillet over medium heat and then swirl in oil.
- Saute onion for 5 minutes, stirring occasionally. Add in garlic, jalapeno and spices and cook for 30 seconds, careful not to burn the garlic.
- Add in the veggies and chick peas and stir to coat with spices.
- Next, add in stock, tomatoes and bring to a boil. Lower the heat, cover and simmer for 10 minutes. Stir well, making sure all veggies are submerged in sauce. If necessary, add more stock. Cook for an additional 10-15 minutes until veggies are tender.
- Stir in lemon juice and sprinkle with fresh parsley. Serve warm over rice or cauli rice.
Use water to saute veggies for WFPBNO.
If you don't have any veggie stock, use 1 cup water. I like to make veggie stock and freeze in 1 cup portions to have on hand for recipes like this.
Amount Per Serving Calories 213Total Fat 7gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 5gCholesterol 1mgSodium 423mgCarbohydrates 29gFiber 9gSugar 12gProtein 8g