Warming Chickpea Stew In Tomato Sauce with Zucchini & Kale

Name: Chickpea Stew in Tomato Sauce with Zucchini & Kale
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 1 onion chopped; 4 garlic cloves minced; 1 carrot grated; 2 celery stalks chopped; 1 tsp ground cumin; 2/3 tsp dried ginger; 1/3 tsp chili flakes or to taste; 2 cups cooked chickpeas; 1 can chopped tomatoes; 1/2 cup tomato puree; 1 zucchini cut to half-moons; 2 cups fresh kale chopped; salt and pepper to taste; 1 cup brown rice cooked from dry

Stews, curries, and cream soups are probably the best at comforting us during cold days and nights, but also in times of distress and uncertainty. This is why this Chickpea Stew in Tomato Sauce is among the first recipes coming to mind nowadays. It doesn’t require high-level cooking skills or any exotic ingredients. All you need is chickpeas, basic veggies, greens, spices, and tomato sauce. And, of course, you will need a little bit of patience. That is so you can wait until this aromatic stew is ready to be consumed.

A bowl of chickpea stew in tomato sauce with brown rice is a low-calorie meal, that’s rich in fiber, iron and complex carbs. We already know that chickpeas are a great source of protein and micronutrients, such as manganese, folate, copper and many more. Meanwhile, kale is a great source of vitamins K and A.

To make it even more nutritious, add some sesame seeds on top (optionally, roasted, for extra flavor) and your favorite greens on the side. Bon appetit!

How to Serve the Chickpea Stew in tomato Sauce:

Serve this chickpea stew warm with some cooked brown rice or another garnish of choice (we advise brown over white rice due to higher nutritional value, e.g. brown rice is high in fiber and vitamins, whereas white rice is stripped of those).

To make this bowl more nutritious, add some sesame seeds on top (optionally, roasted, for extra flavor) and your favorite greens on the side.

Print Recipe

Chickpea Stew in Tomato Sauce with Zucchini & Kale

Stews are among the most comforting foods. This Chickpea Stew in Tomato Sauce, in addition, is a spicy, delicious and nutritious meal.

Prep Time5

Cook Time25

Total Time30

Course: Main Course

Cuisine: Indian

Keyword: Gluten free, Nut free, Oil free, Vegan

Servings: 6

Calories: 325kcal

Ingredients

1 onion chopped
4 garlic cloves minced
1 carrot grated
2 celery stalks chopped
1 tsp ground cumin
2/3 tsp dried ginger
1/3 tsp chili flakes or to taste
2 cups cooked chickpeas
1 can chopped tomatoes
1/2 cup tomato puree
1 zucchini cut to half-moons
2 cups fresh kale chopped
salt and pepper to taste
1 cup brown rice cooked from dry

Instructions

Sauté chopped onion for a couple of minutes, add minced garlic, grated carrot, chopped celery and spices. Cook over medium heat until translucent (for 5-8 minutes).
Pour canned tomatoes, tomato puree, cooked chickpeas along with sliced zucchini. Cook for around 15 minutes, until zucchini is slightly soft.
Last, add chopped kale and cook for another couple of minutes. Take off the heat. Let cool down and the kale to further soften.
Serve warm over some cooked brown rice or another garnish of choice.