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Moroccan Chickpea Stew

Moroccan Chickpea Stew

This Moroccan Chickpea Stew is a healthful blend of protein-rich chickpeas, vibrant tomatoes, and a medley of Moroccan spices, simmered to perfection to enhance both flavor and nutritional value. Emphasizing whole foods and plant-based ingredients, this stew is a heart-healthy choice that aligns with the Mediterranean diet principles.

60 min4 servingsmediterraneanmain course
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
mediterranean

Nutrition Facts

Per serving

Calories548
% Daily Value*
Total Fat 15g19%
Saturated Fat 2g12%
Trans Fat 0g
Cholesterol 0mg
Sodium 605mg26%
Total Carbohydrate 80g29%
Dietary Fiber 21g74%
Total Sugars 15g
Protein 24g49%
Calcium 350mg27%
Iron 10mg57%
Potassium 1049mg22%
Vitamin A 259mcg29%
Vitamin C 5.2mg6%
Vitamin B6 0.01mg1%
Vitamin E 1.6mg11%
Vitamin K 2.1mcg2%
Magnesium 158mg38%
Zinc 2.6mg23%
Folate 0.31mcg

Approximate values — some ingredient data may be incomplete.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 2 cups chickpea
  • 1 can tomatoes
  • 1 large onion
  • 3 garlic
  • 2 carrot
  • 2 celery
  • 2 cups spinach
  • 4 cups vegetable broth
  • 2 teaspoons cumin
  • 1 teaspoon coriander
  • 1 teaspoon paprika
  • 1 teaspoon turmeric
  • 0.5 teaspoon black pepper
  • 2 tablespoons olive oil
  • 1 lemon

Instructions

  1. 1Rinse and drain chickpeas; set aside.
  2. 2Heat olive oil in a large pot over medium heat.
  3. 3Add chopped onion, minced garlic, diced carrots, and sliced celery; sauté until vegetables are softened.
  4. 4Stir in cumin, coriander, paprika, and turmeric; cook for 2 minutes until fragrant.
  5. 5Add the chickpeas and diced tomatoes to the pot.
  6. 6Pour in vegetable broth and bring the mixture to a boil.
  7. 7Reduce heat to low, cover, and simmer for 30 minutes.
  8. 8Add chopped spinach and simmer for another 5 minutes.
  9. 9Season with black pepper and add juice from one lemon.
  10. 10Taste and adjust seasoning if necessary.
  11. 11Serve hot.
  12. 12Optional: Garnish with a drizzle of olive oil and a sprinkle of fresh chopped parsley before serving.

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