Low Fat Hearty Chickpea Stew

Warm up your soul with this Low Fat Hearty Chickpea Stew, a wholesome, flavor-packed recipe that’s as nutritious as it is comforting. Loaded with protein-rich chickpeas, vibrant vegetables, and aromatic spices like cumin, smoked paprika, and thyme, this one-pot wonder makes for an easy and satisfying plant-based meal. The addition of fresh spinach and a splash of zesty lemon juice takes this stew to the next level, while the low-sodium vegetable broth keeps it light and heart-healthy. Ready in just under an hour and perfect for meal prep, this cozy stew is a go-to choice for those seeking a low-fat, fiber-rich dinner that doesn’t skimp on flavor. Serve it with crusty bread or a side of brown rice for a complete and satisfying meal!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 carrot, diced
• 2 celery stalk, diced
• 1 red bell pepper, chopped
• 2 15-ounce cans canned chickpeas, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 15-ounce can canned diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground coriander
• 1 teaspoon dried thyme
• 1 bay leaf
• 2 cups fresh spinach, chopped
• 1 tablespoon fresh lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and minced garlic, and sauté until the onion becomes translucent, about 5 minutes.

Step 3

Stir in the diced carrots, celery, and bell pepper, and continue to cook until the vegetables begin to soften, about 5-7 minutes.

Step 4

Add the chickpeas, vegetable broth, and diced tomatoes to the pot, and stir to combine.

Step 5

Season with ground cumin, smoked paprika, ground coriander, dried thyme, and the bay leaf.

Step 6

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 30 minutes, stirring occasionally.

Step 7

Remove the bay leaf, then stir in the chopped spinach and cook until wilted, about 2 minutes.

Step 8

Add the fresh lemon juice and stir well. Season with salt and black pepper to taste, and adjust the seasoning as needed.

Step 9

Serve hot, and enjoy your low-fat hearty chickpea stew!

Nutrition Facts

Serving size	(3062.7g)

Amount per serving	% Daily Value*
Calories	1654.1

Total Fat 46.9g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 5.0g
Cholesterol 8.5mg	0%
Sodium 5238.8mg	0%
Total Carbohydrate 253.0g	0%
Dietary Fiber 71.0g	0%
Total Sugars 69.8g
Protein 67.8g	0%

Vitamin D 0IU	0%
Calcium 809.5mg	0%
Iron 27.5mg	0%
Potassium 5791.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.8%

Protein: 15.9%

Carbs: 59.3%