Hearty Peruvian Chickpea and Vegetable Stew
Experience the vibrant flavors of Peru with this Hearty Chickpea and Vegetable Stew. Bursting with nutritious ingredients like chickpeas, fresh tomatoes, and yellow squash, this protein-rich dish is perfect for a cozy dinner or a meal prep option. Enhanced with aromatic spices like coriander and cumin, this stew is both comforting and satisfying. Perfectly served over a bed of fluffy brown rice, it offers a delightful balance of textures and flavors that your family and friends will love. Share this delicious recipe and bring a taste of Peru to your table!
4
Servings
200
Calories
12
Ingredients
Ingredients
Yellow onion
1 large (peeled and chopped)
Garlic cloves
2 (peeled and minced)
Olive oil
2 tablespoons (none)
Cooked chickpeas
2 cups (none)
Tomatoes
4 (peeled and sliced into wedges)
Yellow squash
1 small (peeled and diced)
Coriander
1 teaspoon (none)
Ground cumin
1 teaspoon (none)
Allspice
1 teaspoon (none)
Salt or salt substitute
to taste (none)
Freshly cracked black pepper
to taste (none)
Brown rice
cooked for serving (none)
Instructions
1
In a deep pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent and begins to brown, about 5-7 minutes.
2
Stir in the cooked chickpeas, tomato wedges, and diced yellow squash, mixing well to combine all the ingredients.
3
Add the coriander, ground cumin, allspice, salt, and freshly cracked black pepper. Stir to evenly coat the vegetables and chickpeas in the spices.
4
Reduce the heat to low, cover the pot, and let the stew simmer for about 30 minutes. Stir occasionally, adding water or vegetable broth as needed to maintain your desired consistency.
5
Once cooked, taste and adjust seasoning if necessary. Serve the hot stew over a generous scoop of cooked brown rice.
Nutrition Information
5g
Fat
30g
Carbs
8.75g
Protein
6.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Hearty Peruvian Chickpea and Vegetable Stew?
It is a vibrant, protein-rich dish from Peru featuring chickpeas, fresh tomatoes, and yellow squash, flavored with aromatic spices like coriander and cumin.
Is this recipe suitable for vegans?
Yes, this stew is plant-based and contains no animal products, making it suitable for both vegetarians and vegans.
Is the Hearty Peruvian Chickpea and Vegetable Stew gluten-free?
Yes, the ingredients listed, including the brown rice and chickpeas, are naturally gluten-free.
How many calories are in one serving?
Each serving of this stew contains approximately 200 calories.
How much protein does this stew provide?
This recipe provides 8.75g of protein per serving, primarily from the chickpeas.
What are the main vegetables used in this recipe?
The main vegetables used are yellow onion, garlic, tomatoes, and yellow squash.
How many servings does this recipe make?
This recipe is designed to yield 4 servings.
How long does it take to sauté the onions and garlic?
The onions and garlic should be sautéed for about 5 to 7 minutes until the onions are translucent and starting to brown.
What type of oil is used for cooking?
The recipe calls for 2 tablespoons of olive oil.
What is the total carbohydrate content per serving?
Each serving contains 30g of carbohydrates.
How much dietary fiber is in this dish?
This stew is a good source of fiber, providing 6.25g per serving.
What spices are used to flavor the stew?
The dish is seasoned with coriander, ground cumin, and allspice, along with salt and black pepper.
How should the tomatoes be prepared?
The 4 tomatoes should be peeled and sliced into wedges before being added to the pot.
What kind of squash is required for this recipe?
The recipe uses one small yellow squash, which should be peeled and diced.
How long should the stew simmer?
Once all ingredients are combined, the stew should simmer on low heat for approximately 30 minutes.
What is the recommended serving suggestion?
The stew is best served hot over a generous scoop of cooked brown rice.
Can I add liquid during the simmering process?
Yes, you can add water or vegetable broth as needed to reach your desired consistency while the stew simmers.
Does this recipe contain any cholesterol?
Based on the ingredients, this plant-based recipe contains 0mg of cholesterol.
Is this recipe good for meal prep?
Yes, this stew is an excellent meal prep option as it is both hearty and easy to store.
What is the fat content per serving?
There are 5g of fat per serving in this recipe.
How should the garlic be prepared?
The two garlic cloves should be peeled and minced.
Should the chickpeas be cooked before adding them?
Yes, the recipe requires 2 cups of cooked chickpeas.
Can I use a salt substitute in this recipe?
Yes, the recipe allows for the use of either salt or a salt substitute according to your preference.
What type of onion is best for this stew?
The recipe specifies using one large yellow onion, peeled and chopped.
Is the brown rice included in the calorie count?
The nutritional information generally refers to the stew itself; the brown rice is the suggested base for serving.
What texture should the squash have?
After simmering for 30 minutes, the diced yellow squash should be tender and well-integrated into the stew.
Does the recipe contain added sugar?
No, there is no sugar added to this recipe.
How do I adjust the seasoning?
After the stew has finished simmering, you should taste it and adjust the salt and pepper to your preference.
What category of food does this fall into?
This recipe is categorized as a Stew.
Are the spices added before or after simmering?
The coriander, cumin, allspice, salt, and pepper are added and stirred in before the 30-minute simmering process begins.