Table of Contents
Introduction
Easy Vegan Tomato Chickpea Stew is a delicious and healthy dish that is perfect for a quick and easy weeknight dinner. This stew is packed with protein and fiber from the chickpeas, and the tomatoes add a burst of flavor and nutrients. It’s also a great way to use up any leftover vegetables you have in your fridge. Plus, it’s vegan and gluten-free, making it a great option for those with dietary restrictions.
10 Minute Easy Vegan Tomato Chickpea Stew Recipe
Are you looking for a quick and easy vegan meal that is both healthy and delicious? Look no further than this tomato chickpea stew recipe. With just a few simple ingredients and 10 minutes of your time, you can have a hearty and satisfying meal that is perfect for any day of the week.
To start, gather your ingredients. You will need one can of chickpeas, one can of diced tomatoes, one onion, two cloves of garlic, one tablespoon of olive oil, and a handful of fresh parsley. You can also add in any additional vegetables or spices that you like, such as carrots, celery, or cumin.
Begin by heating the olive oil in a large pot over medium heat. Add in the diced onion and garlic, and sauté until the onion is translucent and the garlic is fragrant. This should take about 2-3 minutes.
Next, add in the can of diced tomatoes and their juices. Stir to combine with the onion and garlic mixture. Then, add in the can of chickpeas (drained and rinsed) and any additional vegetables or spices that you like. Stir everything together and let it simmer for about 5-7 minutes, until the vegetables are tender and the flavors have melded together.
Finally, chop up a handful of fresh parsley and sprinkle it over the top of the stew. This will add a fresh and bright flavor to the dish. Serve the stew hot, with some crusty bread or rice on the side.
This tomato chickpea stew is not only delicious, but it is also packed with nutrients. Chickpeas are a great source of protein and fiber, while tomatoes are rich in vitamins A and C. The addition of fresh vegetables like carrots and celery can add even more vitamins and minerals to the dish.
One of the best things about this recipe is how versatile it is. You can easily customize it to your liking by adding in different vegetables or spices. If you like a little heat, try adding some red pepper flakes or cayenne pepper. If you prefer a milder flavor, stick with the basic ingredients and let the natural flavors shine through.
Another great thing about this recipe is how easy it is to make. With just a few simple steps, you can have a delicious and healthy meal on the table in no time. This makes it perfect for busy weeknights when you don’t have a lot of time to spend in the kitchen.
In conclusion, this easy vegan tomato chickpea stew recipe is a must-try for anyone looking for a quick and healthy meal. With just a few simple ingredients and 10 minutes of your time, you can have a delicious and satisfying dish that is perfect for any day of the week. So why not give it a try and see for yourself how easy and delicious vegan cooking can be?
5 Health Benefits of Eating Chickpeas in Your Stew
Easy Vegan Tomato Chickpea Stew
Chickpeas are a versatile and nutritious legume that can be used in a variety of dishes, including stews. This easy vegan tomato chickpea stew is a delicious and healthy meal that can be made in under 30 minutes. Not only is it tasty, but it also provides numerous health benefits. Here are five reasons why you should consider adding chickpeas to your stew.
1. High in Protein
Chickpeas are an excellent source of plant-based protein, making them a great addition to any vegan or vegetarian diet. One cup of cooked chickpeas contains around 15 grams of protein, which is equivalent to the amount of protein found in two ounces of meat. Protein is essential for building and repairing tissues in the body, and it also helps to keep you feeling full and satisfied after a meal.
2. Rich in Fiber
Fiber is an important nutrient that helps to regulate digestion and prevent constipation. Chickpeas are a rich source of both soluble and insoluble fiber, with one cup of cooked chickpeas containing around 12.5 grams of fiber. Soluble fiber helps to lower cholesterol levels and regulate blood sugar, while insoluble fiber helps to promote regular bowel movements.
3. Lowers Cholesterol
Chickpeas contain a type of fiber called soluble fiber, which has been shown to lower cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream. This can help to reduce the risk of heart disease and stroke.
4. Regulates Blood Sugar
Chickpeas have a low glycemic index, which means that they are digested slowly and do not cause a rapid spike in blood sugar levels. This makes them an excellent food choice for people with diabetes or those who are trying to regulate their blood sugar levels. The soluble fiber found in chickpeas also helps to slow down the absorption of carbohydrates, which can further help to regulate blood sugar levels.
5. Boosts Immune System
Chickpeas are a rich source of vitamins and minerals, including iron, zinc, and folate. These nutrients are essential for maintaining a healthy immune system, which helps to protect the body against infections and diseases. Iron is also important for the production of red blood cells, while zinc is essential for wound healing and maintaining healthy skin.
In conclusion, adding chickpeas to your stew is a simple and delicious way to boost your health. Not only are they high in protein and fiber, but they also help to lower cholesterol, regulate blood sugar, and boost the immune system. This easy vegan tomato chickpea stew is a great way to incorporate chickpeas into your diet and enjoy all of their health benefits. Give it a try and see how delicious and nutritious it can be!
How to Make Your Vegan Stew More Flavorful with Spices
If you’re a vegan, you know that making a flavorful stew can be a challenge. Without the addition of meat or dairy, it can be difficult to achieve the depth of flavor that many traditional stews have. However, with the right combination of spices, you can easily create a delicious and satisfying vegan stew. In this article, we’ll show you how to make an easy vegan tomato chickpea stew that’s bursting with flavor.
To start, you’ll need a few key spices. We recommend using cumin, smoked paprika, and coriander. These spices are all readily available at most grocery stores and can be used in a variety of dishes. Cumin has a warm, earthy flavor that pairs well with chickpeas and tomatoes. Smoked paprika adds a smoky, slightly sweet flavor that complements the other spices. Coriander has a citrusy, slightly sweet flavor that helps to balance out the other spices.
To make the stew, start by heating a tablespoon of olive oil in a large pot over medium heat. Add one diced onion and cook until softened, about 5 minutes. Add two minced garlic cloves and cook for another minute. Next, add a teaspoon of cumin, a teaspoon of smoked paprika, and a teaspoon of coriander. Stir to combine and cook for another minute to toast the spices.
Add one can of diced tomatoes (with their juices) and one can of drained and rinsed chickpeas to the pot. Stir to combine and bring to a simmer. Reduce the heat to low and let the stew simmer for 15-20 minutes, or until the flavors have melded together and the stew has thickened slightly.
To finish the stew, add a handful of chopped fresh parsley and a squeeze of lemon juice. Stir to combine and taste for seasoning. Add salt and pepper as needed.
This vegan tomato chickpea stew is delicious on its own, but you can also serve it over rice or with a crusty piece of bread. If you want to mix things up, try adding some diced sweet potato or butternut squash to the stew for some extra sweetness and texture.
In addition to the spices we’ve used in this recipe, there are plenty of other spices that can add flavor to your vegan stews. Some other options include turmeric, cinnamon, ginger, and chili powder. Don’t be afraid to experiment with different combinations of spices to find what works best for you.
When using spices in your vegan stews, it’s important to remember that a little goes a long way. Start with a small amount and taste as you go, adding more as needed. You can always add more spices, but it’s much harder to take them away once they’ve been added.
In conclusion, making a flavorful vegan stew is easy with the right combination of spices. By using cumin, smoked paprika, and coriander in this easy tomato chickpea stew, you can create a delicious and satisfying meal that’s perfect for any night of the week. Don’t be afraid to experiment with different spices and ingredients to find what works best for you. Happy cooking!
Meal Prep: Vegan Stew for the Week
Easy Vegan Tomato Chickpea Stew
If you’re looking for a hearty and healthy meal that’s easy to prepare and perfect for meal prep, look no further than this vegan tomato chickpea stew. This delicious and nutritious dish is packed with protein, fiber, and flavor, making it a great choice for any time of day.
To make this stew, you’ll need a few simple ingredients that you can easily find at your local grocery store or farmer’s market. You’ll need canned chickpeas, canned diced tomatoes, vegetable broth, onion, garlic, carrots, celery, and a few spices like cumin, paprika, and chili powder.
To start, heat a large pot over medium heat and add a tablespoon of olive oil. Once the oil is hot, add the diced onion and garlic and sauté for a few minutes until the onion is translucent and the garlic is fragrant. Next, add the diced carrots and celery and continue to sauté for another few minutes until the vegetables are slightly softened.
Once the vegetables are cooked, add the canned chickpeas (drained and rinsed) and canned diced tomatoes (undrained) to the pot. Stir everything together and then add the vegetable broth and spices. Bring the stew to a boil and then reduce the heat to low and let it simmer for about 20-30 minutes, or until the vegetables are tender and the flavors have melded together.
Once the stew is done cooking, you can serve it immediately or let it cool and store it in the fridge for later. This stew is perfect for meal prep because it reheats well and can be easily portioned out for lunches or dinners throughout the week.
Not only is this vegan tomato chickpea stew delicious and easy to make, but it’s also incredibly healthy. Chickpeas are a great source of plant-based protein and fiber, while tomatoes are packed with vitamins and antioxidants. Carrots and celery add even more nutrients and flavor to the dish, making it a well-rounded and satisfying meal.
If you’re looking to switch up the flavors of this stew, you can easily customize it to your liking. Try adding different vegetables like sweet potatoes, bell peppers, or zucchini, or experiment with different spices and herbs like thyme, rosemary, or turmeric.
Overall, this vegan tomato chickpea stew is a great option for anyone looking for a healthy and easy meal prep option. It’s packed with flavor and nutrients, and can be easily customized to suit your tastes. Give it a try and see how delicious and satisfying plant-based eating can be!
Vegan Stew Variations: Adding Different Vegetables to Your Tomato Chickpea Stew
Easy Vegan Tomato Chickpea Stew
If you’re looking for a hearty and healthy vegan meal, look no further than this easy tomato chickpea stew. This dish is packed with protein, fiber, and flavor, making it a perfect choice for a satisfying dinner or lunch.
To make this stew, you’ll need a few simple ingredients, including canned chickpeas, canned tomatoes, onion, garlic, and a few spices. The recipe is easy to customize, so you can add your favorite vegetables to make it even more nutritious and delicious.
One great way to add more veggies to your tomato chickpea stew is to include some leafy greens. Spinach, kale, or collard greens are all great options that will add a boost of vitamins and minerals to your meal. Simply chop up the greens and add them to the stew during the last few minutes of cooking.
Another way to add more vegetables to your stew is to include some root vegetables. Carrots, sweet potatoes, and parsnips are all great choices that will add a touch of sweetness and texture to the dish. Simply chop up the veggies and add them to the stew at the beginning of the cooking process.
If you’re looking for a bit of crunch, you can also add some bell peppers or zucchini to your tomato chickpea stew. These veggies will add a pop of color and flavor to the dish, and they’ll also provide some extra fiber and nutrients.
To make your tomato chickpea stew even more filling, you can also add some grains or legumes. Quinoa, brown rice, or lentils are all great options that will add some extra protein and fiber to your meal. Simply cook the grains or legumes separately and then add them to the stew at the end of the cooking process.
When it comes to seasoning your tomato chickpea stew, there are plenty of options to choose from. Some great spices to include are cumin, paprika, and coriander, which will add a warm and smoky flavor to the dish. You can also add some fresh herbs, such as parsley or cilantro, for a fresh and bright taste.
To make your tomato chickpea stew even more flavorful, you can also add some vegetable broth or coconut milk. These liquids will add some richness and depth to the dish, and they’ll also help to thicken the stew.
Overall, there are plenty of ways to customize your tomato chickpea stew to suit your tastes and preferences. Whether you’re looking to add more veggies, grains, or spices, this dish is a versatile and delicious option that will satisfy your hunger and your taste buds. So why not give it a try today?
Q&A
1. What is Easy Vegan Tomato Chickpea Stew?
– Easy Vegan Tomato Chickpea Stew is a plant-based dish made with chickpeas, tomatoes, and various vegetables and spices.
2. How do you make Easy Vegan Tomato Chickpea Stew?
– To make Easy Vegan Tomato Chickpea Stew, you need to sauté onions and garlic in a pot, add diced tomatoes, chickpeas, and vegetables such as carrots and bell peppers, and simmer until everything is cooked through.
3. Is Easy Vegan Tomato Chickpea Stew healthy?
– Yes, Easy Vegan Tomato Chickpea Stew is a healthy dish as it is packed with plant-based protein, fiber, vitamins, and minerals.
4. Can you freeze Easy Vegan Tomato Chickpea Stew?
– Yes, you can freeze Easy Vegan Tomato Chickpea Stew for later consumption. Just make sure to let it cool down completely before transferring it to a freezer-safe container.
5. What are some variations of Easy Vegan Tomato Chickpea Stew?
– Some variations of Easy Vegan Tomato Chickpea Stew include adding different vegetables such as spinach or zucchini, using different spices such as cumin or paprika, or serving it with rice or quinoa.
Conclusion
Easy Vegan Tomato Chickpea Stew is a delicious and healthy dish that is perfect for a quick and easy weeknight dinner. It is packed with protein and fiber from the chickpeas, and the tomatoes add a burst of flavor and nutrients. This stew is also very versatile and can be customized to your liking by adding different vegetables or spices. Overall, it is a great option for anyone looking for a tasty and nutritious vegan meal.