Vegan Chickpea Stew
Servings: 6 servings
Calories: 228kcal
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Ingredients
- 19 ounces canned chickpeas, do not drain
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, grated
- 1 medium red bell pepper, diced
- 2 roma tomatoes, diced
- 2 medium carrots, peeled, diced
- 1 teaspoon dried parsley
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 2 bay leaves
- 1/4 cup tomato paste
- 2 cups water
- 1 teaspoon salt
- ½ teaspoon ground black pepper
Instructions
- In a large soup pot or dutch oven, saute the onions in the olive oil over medium heat. Cook for 4-5 minutes.
- Add the garlic and continue to cook for 1-2 minutes
- Add in the chickpeas (along with the liquid), bell pepper, tomatoes, and carrots. Stir well and cook for 2-3 minutes.
- Add in the parsley, basil, oregano, bay leaves, black pepper, and tomato paste. Stir to combine.
- Add the water and stir. Cover and reduce heat to a simmer. Simmer for 30 minutes.
- Check the seasoning and add the salt if needed. (Sometimes, the canned chickpeas will provide enough salt, but add more if you wish.)
- With the lid off, allow to simmer for 5 minutes or so, or until desired consistency/thickness is achieved.
Nutrition
Calories: 228kcal | Carbohydrates: 33g | Protein: 9g | Fat: 7g | Sodium: 501mg | Potassium: 564mg | Fiber: 9g | Sugar: 9g | Vitamin A: 4380IU | Vitamin C: 35.1mg | Calcium: 76mg | Iron: 3.4mg