Ingredients with Measurements:
- 2 cans of chickpeas, drained and rinsed
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper
- 1 can of diced tomatoes
- 2 cups of vegetable broth
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 cups of fresh spinach leaves
- 2 tablespoons of olive oil
Special equipment needed:
- Large pot or Dutch oven
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5 minutes, until softened.
2. Add the minced garlic, ground cumin, ground coriander, smoked paprika, and cayenne pepper to the pot. Cook for 1-2 minutes, stirring constantly, until fragrant.
3. Pour in the can of diced tomatoes and vegetable broth. Add the drained and rinsed chickpeas, salt, and black pepper. Stir to combine.
4. Bring the stew to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, until the flavors have melded together and the chickpeas are tender.
5. Add the fresh spinach leaves to the pot and stir until they have wilted into the stew.
6. Serve the Chickpea & Spinach Stew hot, garnished with fresh herbs or a dollop of yogurt, if desired.
Time:
Preparation time: 10 minutes
Cooking time: 30 minutes
Temperature:
Medium heat for sautéing, then low heat for simmering
Serving size:
4-6 servings
Nutritional information:
Calories: 230
Fat: 7g
Carbohydrates: 34g
Protein: 11g
Fiber: 10g
Sugar: 6g
Sodium: 800mg
Substitutions for ingredients:
- You can use any type of canned beans instead of chickpeas, such as black beans or kidney beans.
- Fresh or frozen chopped spinach can be used instead of fresh spinach leaves.
- Vegetable broth can be substituted with chicken broth or water.
Variations:
- Add diced potatoes or sweet potatoes to the stew for extra heartiness.
- Use different spices, such as curry powder or garam masala, for a different flavor profile.
- Add a can of coconut milk for a creamy, coconutty twist.
Tips and tricks:
- Make sure to rinse and drain the canned chickpeas before using them to remove excess salt and starch.
- If the stew is too thick, add more vegetable broth or water to thin it out.
- Leftovers can be stored in the fridge for up to 3 days or frozen for up to 3 months.
Storage instructions:
Leftovers can be stored in an airtight container in the fridge for up to 3 days or frozen for up to 3 months.
Reheating instructions:
Reheat the stew in a pot over medium heat, stirring occasionally, until heated through.
Presentation ideas:
Serve the Chickpea & Spinach Stew in bowls, garnished with fresh herbs or a dollop of yogurt, if desired.
Garnishes:
Fresh herbs, such as parsley or cilantro, or a dollop of yogurt.
Pairings:
- Serve the stew with crusty bread or naan for dipping.
- A side salad or roasted vegetables would complement the stew nicely.
Suggested side dishes:
- Crusty bread or naan
- Side salad
- Roasted vegetables
Troubleshooting advice:
- If the stew is too thin, let it simmer for a few more minutes to thicken up.
- If the stew is too thick, add more vegetable broth or water to thin it out.
Food safety advice:
- Make sure to cook the stew to an internal temperature of 165°F to ensure it is safe to eat.
- Store leftovers in the fridge or freezer promptly to prevent bacteria growth.
Food history:
Chickpeas have been cultivated for thousands of years and are a staple in many cuisines, including Mediterranean and Middle Eastern. Spinach is also a popular ingredient in many cultures and is known for its health benefits.
Flavor profiles:
The Chickpea & Spinach Stew has a warm and spicy flavor profile, with notes of cumin, coriander, and smoked paprika. The chickpeas add a nutty flavor and the spinach adds a fresh, earthy taste.
Serving suggestions:
Serve the Chickpea & Spinach Stew as a main dish for a vegetarian or vegan meal, or as a side dish for a meat-based meal.
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Region: Indian