Chickpea Veggie Stew
Chickpeas or garbanzos, whichever name you prefer, it doesn’t matter! These tiny legumes are a power house of nutrients, fiber, and protein to add to your plate. They’re in our Chickpea Veggie Stew today. Interestingly, this legume has been cultivated for a very long time. Remains of its cultivation have been found in the Middle East from 7,500 years ago. It is part of a legume family called Fabaceae, which includes peas and sweet peas.
Dried chickpeas are a tough legume that requires a lengthy amount of cooking to make it ready to consume. They are usually rapidly boiled for ten to 15 minutes and then simmered for two to three hours. To speed up the process, you can soak them for 12-24hrs prior to cooking and shorten the simmering time down to 30 minutes. Most people skip this time-consuming procedure and buy the canned variety. This is a fantastic option to have, as long as you choose a brand that uses the minimum amount of salt needed for preservation. By the way, the water that you discard from the can, or from your pot after cooking is called “aquafaba.” If you haven’t heard of it before, stay tuned, as we hope to experiment with this ingredient soon in our own recipes. It is a liquid which contains nutrients from the legumes cooked in it, and can even be used as an egg substitute in some recipes!
Chickpeas are also the main ingredient in hummus when combined with tahini and spices. There are many ways to enjoy chickpeas, including in soups, in salads, or as a main dish. They are well-known and regarded for their protein content. One cup of cooked chickpeas provides about 11 grams of protein, while delivering just 210 calories. This plant protein comes packed with 10 grams of fiber, vitamin B6, iron, calcium and magnesium. With that many nutrients in play, chickpeas are ideal as a main dish any day!
Our chickpea veggie stew recipe below takes this mild tasting legume and infuses it with rich, deep flavors to elevate this simple bean to entrée status. A thick and creamy sauce made up of ginger, olive oil, red peppers, onions and cashew butter complements the texture of garbanzos. Steamed carrots and yellow summer squash complete the dish forming a delicious vegetable stew. Serve it warm with a side of brown rice, or by itself as soup.
Cashew butter thickens this sauce without overpowering the taste of the spices and vegetables. Most nut butters work well as thickeners to sauces, but their flavor comes through in the result. At times, this is just what you want, but when you are looking for a thickener that doesn’t impact or clash with other ingredients, then cashew butter should be your first choice.
Let us know if you try this recipe and how you like it in the comments section below. Since it is a vegetable stew, the more veggies you add, the better. Feel free to add zucchini, eggplant, beets or whatever is in season at the time in your area.
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Chickpea Veggie Stew
Carolina Jantac, MS, RD, LD
- ¼ cup of chopped onions
- 2 tablespoons of fresh minced garlic
- ½ cup chopped red peppers
- ½ cup sliced carrots
- 2 medium sized summer squash diced
- 2 cups or 1 can of chickpeas, drained and rinsed
- ½ teaspoon of dried ginger
4 tablespoons of Once Again Creamy Cashew Butter
- 1 ¼ cups of vegetable broth
- 1 tablespoon of extra virgin olive oil
- First, steam carrots and summer squash for about 10 minutes, until soft. In separate medium sauce pan, add olive oil, garlic, ginger, onions and peppers. Let it sizzle for a few minutes until the onion is starting to brown.
- Then add in broth and cashew butter and bring everything to a boil and then remove from stove top heat. Using a had processor or blender, blend mixture until smooth.
- Return the mixture to the stovetop set at medium heat ,and add in squash, carrots and chickpeas. Cook for about 10 minutes and serve warm! It’s optional to serve this stew with brown rice or noodles!
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