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Craving comfort food without sacrificing health? This zucchini chickpea stew hits all right notes. I stumbled upon recipe while experimenting with leftover veggies. Surprisingly, combination turned out delicious! Hearty chickpeas provide protein punch, while zucchini adds freshness. Aromatic spices elevate flavors, creating warm, satisfying meal perfect for chilly evenings. Best part? It's quick, easy, and uses simple ingredients. Trust me, you'll want seconds!
Ingredients for Zucchini Chickpea Stew
- Olive oil: Adds richness and depth to the stew, enhancing flavors and providing a smooth base for cooking the ingredients.
- Onion: Adds sweetness and depth of flavor to the stew, creating a savory base for the other ingredients to build upon.
- Garlic: Infuses the stew with a pungent and aromatic flavor, enhancing the overall taste and adding complexity to the dish.
- Zucchini: Adds a fresh and light element to the stew, providing texture and a subtle flavor that complements the other ingredients.
- Chickpeas: Bring a nutty flavor and hearty texture to the stew, adding protein and making the dish more filling and satisfying.
- Diced tomatoes: Provide a rich and tangy base for the stew, adding depth of flavor and a hint of sweetness to the dish.
- Vegetable broth: Infuses the stew with a savory and umami-rich flavor, enhancing the overall taste and providing a comforting base for the dish.
- Ground cumin: Adds a warm and earthy flavor to the stew, enhancing the overall taste and providing a subtle hint of spice.
- Ground coriander: Provides a citrusy and slightly sweet flavor to the stew, complementing the other spices and adding depth to the dish.
Read more: Chickpea Stew Recipe
Kitchen Tools Required
- Large pot: Essential for cooking the stew and accommodating all the ingredients.
- Chef's knife: Needed for chopping the onion, garlic, and zucchini to prepare the stew.
Zucchini Chickpea Stew
A hearty and healthy stew made with zucchini and chickpeas.
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Equipment
- Large pot
- Cutting board
- Knife
Ingredients:
Main Ingredients
- 2 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 zucchini, chopped
- 1 can chickpeas, drained and rinsed
- 1 can diced tomatoes
- 2 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp ground coriander
- to taste salt and pepper
Read more: Chickpea And Farro Stew Recipe
Instructions:
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onion and cook until translucent, about 5 minutes.
- Add the minced garlic and cook for another minute.
- Add the chopped zucchini and cook for about 5 minutes, until softened.
- Add the chickpeas, diced tomatoes, vegetable broth, ground cumin, and ground coriander. Stir to combine.
- Bring to a boil, then reduce heat and let simmer for 20 minutes.
- Season with salt and pepper to taste. Serve hot.
Notes:
This stew is great served with crusty bread or over rice.
Nutrition value:
Calories: 200kcalCarbohydrates: 30gProtein: 8gFat: 7gSaturated Fat: 1gSodium: 400mgPotassium: 700mgFiber: 8gSugar: 6gVitamin A: 500IUVitamin C: 20mgCalcium: 100mgIron: 3mg
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Tried this recipe?Let us know how it was!
Read more: Indian Chickpea Stew Recipe
Tips for Making Zucchini Chickpea Stew in Advance
Make Ahead Instructions
- Prepare the stew as directed and let it cool to room temperature.
- Store in an airtight container in the refrigerator for up to 3 days.
Freezing Instructions
- Cool the stew completely before freezing.
- Transfer to a freezer-safe container or bag, leaving some room for expansion.
- Freeze for up to 3 months.
- Thaw overnight in the refrigerator before reheating.
Adding a splash of balsamic vinegar to this zucchini chickpea stew can enhance the flavors and give it a subtle tangy kick.
Common Questions About This Recipe
FAQ:
Can I use fresh tomatoes instead of canned tomatoes in this recipe?
Yes, you can substitute fresh tomatoes for canned tomatoes. Use about 2 cups of chopped fresh tomatoes in place of the canned ones.
Is this stew suitable for freezing?
Yes, this zucchini chickpea stew freezes well. Allow it to cool completely before transferring it to airtight containers or freezer bags. It can be stored in the freezer for up to 3 months.
Can I add other vegetables to this stew?
Absolutely! Feel free to customize this recipe by adding your favorite vegetables like bell peppers, carrots, or spinach.
How can I make this stew spicier?
To add some heat to the stew, you can include a pinch of red pepper flakes or a dash of hot sauce. Adjust the amount according to your spice preference.
Can I use dried chickpeas instead of canned chickpeas?
If you prefer to use dried chickpeas, you will need to soak and cook them before adding them to the stew. Follow the package instructions for soaking and cooking times.
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