Plant-based Mediterranean stew with chickpeas, vibrant vegetables, and aromatic spices for gut health support.
# What You Need:
→ Legumes
01 - 2 cups cooked chickpeas (or 1 can, 14 oz, drained and rinsed)
→ Vegetables
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 2 carrots, peeled and sliced
05 - 2 celery stalks, sliced
06 - 1 red bell pepper, diced
07 - 1 zucchini, diced
08 - 1 cup fresh spinach leaves
→ Base & Liquids
09 - 1 can (14.5 oz) diced tomatoes
10 - 4 cups low-sodium vegetable broth
11 - 2 tablespoons extra virgin olive oil
→ Spices & Seasonings
12 - 1 teaspoon ground cumin
13 - 1 teaspoon smoked paprika
14 - ½ teaspoon ground turmeric
15 - ½ teaspoon ground coriander
16 - ½ teaspoon black pepper
17 - ¾ teaspoon salt, or to taste
18 - 1 bay leaf
→ Optional Garnishes
19 - Fresh parsley, chopped
20 - Lemon wedges
# How To Make It:
01 - Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3 minutes until translucent.
02 - Stir in minced garlic, sliced carrots, sliced celery, and diced red bell pepper. Cook for another 5 minutes, stirring occasionally.
03 - Add ground cumin, smoked paprika, ground turmeric, ground coriander, black pepper, and salt. Sauté for 1 minute until fragrant.
04 - Add chickpeas, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low.
05 - Simmer uncovered for 20 minutes, stirring occasionally to develop flavors.
06 - Add diced zucchini and cook for another 7 minutes until just tender.
07 - Stir in fresh spinach and cook for 2 minutes until wilted. Remove bay leaf.
08 - Taste and adjust seasoning with additional salt and pepper as needed.
09 - Ladle stew into bowls and garnish with fresh chopped parsley and a squeeze of lemon juice.
