Morrocan Chickpea Stew
Morrocan Chickpea Stew
Healthy. Vegan. Delicious.
Moroccan Chickpea Stew Prep Time: 15 min. Cook Time: 30 min. Makes: 6 bowls.
INGREDIENTS 1 tsp olive oil 1 large onion, chopped 1 carrot, chopped 1 zucchini, diced 1-2 Tbsp curry powder 1/2 tsp cinnamon 1 16-ounce can diced tomatoes 2 cups vegetable stock or water Salt and pepper, to taste 2 1/2 cups chickpeas (about 2x14 oz cans)
OPTIONAL INGREDIENTS 1 apple or pear, chopped 1/2 cup dried apricots, chopped 1 lemon, zested and juiced 1/4 tsp paprika 2 Tbsp fresh mint and/or parsley 2 Tbsp sesame seeds
DIRECTIONS 1. Heat a large soup pot over medium heat until hot. Add the broth or oil and onion, and saute until softened. Add the carrot and zucchini, stir and cook for 2 minutes, or until they’ve just started to sweat. Add the spices and saute for a minute or two. 2. Stir in the tomatoes, stock or water, chickpeas, salt, and if using the apple or pear, apricots, lemon zest and juice. Reduce the heat to low, and simmer for 30 minutes. 3. Just before serving, stir in the mint or parsley, spoon into bowls and sprinkle with the sesame seeds.
NUTRITION FACTS Per serving Calories 237 % Daily Value 5g
Total Fat
7%
1g
Saturated Fat
3%
0 mg
Cholesterol
0%
35 mg
Sodium
1%
44 g
Carbohydrates
15%
11 g
Dietary Fiber
42%
20 g
Sugar
9g
Protein
14%
4558 IU
Vitamin A
99%
37 mg
Vitamin C
62%
145 mg
Calcium
14%
5 mg
Iron
34%
Hints & Tricks Make use of your food prep time by doubling - or tripling - the recipe and freezing in single serve portions.
Healthy. Vegan. Delicious.
Moroccan Chickpea Stew Prep Time: 15 min. Cook Time: 30 min. Makes: 6 bowls.
INGREDIENTS 1 tsp olive oil 1 large onion, chopped 1 carrot, chopped 1 zucchini, diced 1-2 Tbsp curry powder 1/2 tsp cinnamon 1 16-ounce can diced tomatoes 2 cups vegetable stock or water Salt and pepper, to taste 2 1/2 cups chickpeas (about 2x14 oz cans)
OPTIONAL INGREDIENTS 1 apple or pear, chopped 1/2 cup dried apricots, chopped 1 lemon, zested and juiced 1/4 tsp paprika 2 Tbsp fresh mint and/or parsley 2 Tbsp sesame seeds
DIRECTIONS 1. Heat a large soup pot over medium heat until hot. Add the broth or oil and onion, and saute until softened. Add the carrot and zucchini, stir and cook for 2 minutes, or until they’ve just started to sweat. Add the spices and saute for a minute or two. 2. Stir in the tomatoes, stock or water, chickpeas, salt, and if using the apple or pear, apricots, lemon zest and juice. Reduce the heat to low, and simmer for 30 minutes. 3. Just before serving, stir in the mint or parsley, spoon into bowls and sprinkle with the sesame seeds.
NUTRITION FACTS Per serving Calories 237 % Daily Value 5g
Total Fat
7%
1g
Saturated Fat
3%
0 mg
Cholesterol
0%
35 mg
Sodium
1%
44 g
Carbohydrates
15%
11 g
Dietary Fiber
42%
20 g
Sugar
9g
Protein
14%
4558 IU
Vitamin A
99%
37 mg
Vitamin C
62%
145 mg
Calcium
14%
5 mg
Iron
34%
Hints & Tricks Make use of your food prep time by doubling - or tripling - the recipe and freezing in single serve portions.
