Low Sodium Hearty Chickpea Stew

Cozy up with a bowl of this Low Sodium Hearty Chickpea Stew, a nutritious and flavor-packed dish that's perfect for a wholesome meal. Brimming with tender chickpeas, vibrant vegetables like carrots, celery, and red bell peppers, and subtly spiced with smoked paprika, cumin, and coriander, this stew offers a satisfying depth of flavor without the excess salt. A splash of lemon juice and a sprinkle of fresh parsley add a bright, zesty finish, while nutrient-rich spinach brings a boost of greens. Simmered to perfection in low-sodium vegetable broth, this one-pot wonder is ideal for those seeking a heart-healthy, low-sodium dinner option. Ready in under an hour and yielding six generous servings, it’s both convenient and irresistibly comforting. Serve it with crusty whole-grain bread or a crisp side salad for a complete, nourishing meal!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 3 medium carrots, peeled and sliced
• 2 stalks celery stalks, sliced
• 1 medium red bell pepper, diced
• 2 medium potatoes, peeled and diced
• 1 15-ounce can canned no-salt-added crushed tomatoes
• 2 15-ounce cans canned no-salt-added chickpeas, drained and rinsed
• 4 cups low sodium vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground black pepper
• 1 leaf bay leaf
• 2 cups fresh spinach
• 2 tablespoons lemon juice
• 0.25 cup fresh parsley, chopped

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 5 minutes until softened and translucent.

Step 3

Stir in the minced garlic, and cook for another minute until fragrant.

Step 4

Add the carrots, celery, and red bell pepper to the pot, and cook for 5-7 minutes, stirring occasionally, until the vegetables are starting to soften.

Step 5

Add the diced potatoes and stir in the crushed tomatoes, chickpeas, and vegetable broth.

Step 6

Sprinkle in the cumin, coriander, smoked paprika, and black pepper, then add the bay leaf.

Step 7

Bring the stew to a boil, then reduce the heat to low, cover, and let simmer for 25-30 minutes, or until the potatoes and carrots are tender.

Step 8

Stir in the fresh spinach, and cook for another 2-3 minutes until wilted.

Step 9

Remove from heat and discard the bay leaf.

Step 10

Stir in the lemon juice and chopped parsley right before serving.

Step 11

Taste and adjust the seasoning if needed, keeping the low sodium requirement in mind.

Step 12

Serve hot, with your choice of whole grain bread or a side salad, if desired.

Nutrition Facts

Serving size	(2522.3g)

Amount per serving	% Daily Value*
Calories	1019.6

Total Fat 32.6g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 879.0mg	0%
Total Carbohydrate 169.0g	0%
Dietary Fiber 30.9g	0%
Total Sugars 43.0g
Protein 27.1g	0%

Vitamin D 0IU	0%
Calcium 563.1mg	0%
Iron 16.3mg	0%
Potassium 5578.3mg	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: 27.2%

Protein: 10.1%

Carbs: 62.7%