Peruvian Chickpea Stew

Jun 08, 2023June 8, 20230 2
Peruvian Chickpea Stew - A Hearty and Nutritious Vegan Meal
in Vegetarian

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 large yellow onion , peeled and chopped
2 garlic cloves , peeled and minced
2 tablespoons olive oil
2 cups cooked chickpeas
4 tomatoes , peeled and sliced into wedges
1 small yellow squash , peeled and diced
1 teaspoon coriander
1 teaspoon ground cumin
1 teaspoon allspice
salt or salt substitute , and freshly cracked
black pepper
cooked brown rice

Nutrision Information

Servings Per Recipe
4-6
Calories
290
Sugar
6g
Fat
10g
Peruvian Chickpea Stew is a nutritious and hearty vegan meal that's perfect for a cold winter's day. This dish is a traditional Peruvian recipe that combines the flavors of chickpeas, vegetable, and spices in a rich and filling soup. The yellow squash in this recipe brings a subtle sweetness to the dish, while the onion, garlic, and spices provide a depth of flavor that will satisfy any appetite. Served with hearty brown rice, this stew is perfect for family dinners or meal prepping for the week ahead.

Instructions

1.Heat olive oil in a large pot over medium heat.
2.Add onion and garlic and cook until softened and fragrant.
3.Add the sliced tomatoes and cook until softened.
4.Add the diced yellow squash and chickpeas, stirring to combine.
5.Season with coriander, cumin, allspice, salt, and black pepper.
6.Simmer for 15-20 minutes or until the vegetables are tender.
7.Serve hot with cooked brown rice.

PROS

Peruvian Chickpea Stew is high in protein and fiber, making it a filling vegan meal option.

The combination of chickpeas and vegetables in this stew provides a wide range of vitamins and minerals, including vitamin C and iron.

CONS

This stew does contain a lot of beans, which might be difficult to digest for some people.

Additionally, the coriander, cumin, and allspice might not be to everyone’s taste.

HEALTH & BENEFITS

The chickpeas in this stew are an excellent source of protein, with one cup containing around 15 grams.
Additionally, squash provides a rich source of vitamin A, which is essential for maintaining healthy skin and eyes.

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