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Janelle Carss

Chickpea Stew

This one-pot, wholesome Chickpea Stew is loaded with vegetables and flavourful spices. A fantastic weeknight dinner that'll clean out your fridge! Boasting an impressive 20g of protein and 15g of fibre per serving, it's as nourishing as it is delicious. Gluten-free, oil-free optional.
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Canadian
Calories: 270
Ingredients Method Notes

Ingredients
  

  • 1 small onion, diced
  • 1 zucchini, diced
  • 2 small carrots, diced
  • 2 cups French green beans, cut into 2" pieces
  • 1 can (2 cups) chickpeas, drained and rinsed
  • 1 28-oz can diced tomatoes
  • 2 cups veggie broth
  • 1 tsp kosher salt, plus more to taste
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • ¼ tsp red chili flakes, plus more to taste
  • black pepper, to taste
  • ¼ cup nutritional yeast
  • 4 cloves garlic, roughly chopped
  • 3 cups spinach leaves
  • juice of ½ a lemon

Method
 

  1. Warm a large pot or Dutch oven over medium heat with 1 tbsp of oil or a splash of water if you're oil-free. Add the chopped onion, carrots and zucchini and sauté for 3 minutes until slightly softened.
  2. Stir in the herbs and spices and allow them to toast for 1 minute, stirring frequently. Next, add the canned chickpeas, split red lentils, canned diced tomatoes, green beans and veggie broth. Stir and cover, bring to a low boil then reduce to a simmer. Cook for 15 to 20 minutes, or until the red lentils have cooked all the way through and slightly broken down.
  3. Meanwhile, make the garlicky nutritional yeast mixture: In a small blender, add ½ cup water, the garlic cloves and nutritional yeast and blend until completely smooth.
  4. Remove the pot from the heat and stir in the garlicky mixture, lemon juice and spinach leaves. Let the spinach wilt for a few minutes. Taste and adjust seasonings as you like.
  5. Serve in bowls alongside toasted crusty bread, or over steamed brown rice if you like (or any cooked grain), and enjoy!

Notes

Macros per serving (serves 4 large servings):
(Macros are calculated using no oil)
 
  • Calories: 270
  • Protein: 20g
  • Carbs: 46g
  • Fats: 3g
  • Fibre: 15g