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chickpea and zucchini stew with brown rice

Spicy Chickpea Stew with Zucchini


  • Author: Allie
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

Spicy chickpea stew with zucchini and kale cooked in a smoky tomato sauce to take on the flavors of cumin, ground coriander, and smoked paprika.


Ingredients

Scale
  • 1 red onion, finely diced
  • 1 medium (15 ounces (427 g) zucchini, diced
  • 3 cloves garlic, minced
  • 1  1/2 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • 1/2-1 teaspoon crushed red pepper
  • 3 tablespoons tomato paste
  • 1 can ((28 oz) 794 g)) diced tomatoes
  • 2 cans ((15 oz) 425 g)) chickpeas, drained and rinsed
  • 3/4 teaspoon salt, or to taste
  • 2 large handfuls of fresh kale, chopped
  • 2 tablespoons fresh lemon juice

 

Serving

  • Fresh chopped cilantro
  • Brown rice, white rice, potatoes, or couscous

 


Instructions

  1. In a preheated non-stick soup pot, cook the red onion for a few minutes until it starts to become translucent.  For oil-free cooking, start with a dry pot (no oil) and add a tablespoon of water at a time if needed, or cook the onions with 1/4 cup of water.
  2. Add the zucchini with a pinch of salt, stirring occasionally, and cook for about 8-12 minutes, or until the zucchini has become tender (and no longer white but more yellow/green).  Use a tablespoon of water at a time to deglaze the pan if the zucchini starts to stick.
  3. Stir in the garlic, ground cumin, ground coriander, smoked paprika, and crushed red pepper, then cook for about 1 minute until it’s aromatic.
  4. Add the tomato paste and stir it into the seasonings, cook for about 2-3 minutes.  Stir frequently to prevent burning.
  5. Add the diced tomatoes, use a wooden spoon or silicone spatula to scrape off the browned bits on the bottom of the pan.
  6. Add the chickpeas and the 3/4 teaspoon of salt, then bring to a gentle simmer.
  7. Cook covered for 20 minutes, stirring occasionally to make sure the bottom isn’t burning.
  8. Then stir in the kale until it’s wilted, then the fresh lemon juice.
  9. Serve over rice, potatoes, or couscous with fresh chopped cilantro.

 

Notes

For oil-free cooking, keep water in a container nearby for convenience.

Use 1/2-1 teaspoon of crushed red pepper depending on how spicy you want the stew.

  • Category: main course
  • Method: stovetop
  • Cuisine: American

Keywords: Vegan chickpea stew, Chickpeas stew with spinach, Chickpea stew with kale