Spicy Chickpea Stew – Vegan, Esselstyn, Oil-Free
My husband and I love spicy dinners, but my kids are not as enthusiastic. On days when I have leftovers for them, I will make this for Mark and I, so we get something delicious without offending their delicate palates.
We love this vegan, oil-free dinner- it’s hearty, satisfying, and delicious- everything we want on our heart-happy, Esselstyn-inspired plan.
This is easy and quick to make, especially if you already have rice cooked. If not, start it before cooking the stew, and it should all be done at the same time.
Servings: 6
Calories: 188kcal
Ingredients
- 1 yellow onion small, diced
- 3 cloves garlic minced
- 28 oz crushed tomatoes
- 1 tsp coriander
- 1 tsp cumin
- 1 dash red pepper flakes
- 1/4 tsp ground cloves
- 1/4 tsp cinnamon
- 3 cups chickpeas cooked (2 cans)
- 2 tsp red wine vinegar
Instructions
- In saucepan, add onion and enough water to coat bottom of pan. Cook on medium heat for several minutes, letting the onion cook til translucent. Add garlic. Keep water in pan to ensure they don't stick.
- Add tomatoes and spices, and cook on high, stirring frequently, until it begins to boil and some of the water evaporates.
- Add chickpeas, turn heat to low, and simmer for 15 minutes. Add additional water if the mixture becomes too thick.
- Stir in vinegar, and serve over brown rice or quinoa.
Nutrition
Serving: 1bowl | Calories: 188kcal | Carbohydrates: 34g | Protein: 9g | Fat: 2g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 182mg | Potassium: 664mg | Fiber: 9g | Sugar: 10g | Vitamin A: 305IU | Vitamin C: 15.6mg | Calcium: 95mg | Iron: 4.4mg
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Special thanks to The Full Helping for inspiring this recipe.
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