Chickpea and Winter Vegetable Stew

Vegetarian
Dairy Free
Health score
41%
Chickpea and Winter Vegetable Stew
45 min.
8
255kcal

Suggestions


Warm up your winter evenings with this delightful Chickpea and Winter Vegetable Stew, a nourishing blend of flavors that is perfect for both cozy family dinners and elegant gatherings. This vegetarian and dairy-free recipe is packed with wholesome ingredients, inviting you to explore an array of textures and tastes that celebrate the season's bounty. Featuring hearty butternut squash, earthy turnips, and protein-rich chickpeas, this stew is not only satisfying but also brimming with nutrients.

With enticing spices like ground coriander and caraway seeds, each spoonful promises a burst of flavor, while a touch of harissa adds just the right amount of warmth to keep you cozy on chilly nights. And let’s not forget the vibrant green of fresh parsley, which brings brightness and freshness to this comforting dish. Ready in just 45 minutes, this stew is a quick go-to for busy weeknights or when entertaining guests.

As you scoop this savory blend into bowls, serve it with zesty lemon wedges to enhance the flavor, creating a symphony of tastes that is sure to impress. Whether enjoyed as a starter, soup, or a healthy snack, this Chickpea and Winter Vegetable Stew is bound to become a beloved staple in your kitchen. Embrace the warmth of winter with this delightful recipe that nourishes the body and soul!

Ingredients

  • cups butternut squash cubed peeled (1-inch)
  • 15.5 ounce chickpeas drained canned (garbanzo beans)
  • 0.5 teaspoon caraway seeds crushed
  • cup carrots ()
  • 1.3 cups couscous uncooked
  • 0.3 cup flat-leaf parsley fresh chopped
  •  garlic clove minced
  • 0.5 teaspoon ground coriander 
  • 0.1 teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  • tablespoon harissa 
  • 1.5 teaspoons honey 
  • cup leek ()
  •  lemon wedges 
  • teaspoons olive oil extra-virgin
  • cup onion chopped
  • 0.8 teaspoon salt 
  • 1.5 teaspoons tomato paste 
  • pound turnips peeled cut into 8 wedges ( 2 medium)
  • 3.7 cups simple vegetable stock divided
  • 0.8 cup yukon gold potatoes cubed peeled (1-inch)

Equipment

  • bowl
  • sauce pan

Directions

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add onion and leek; saut 5 minutes.
  3. Add coriander and next 4 ingredients (through garlic); cook 1 minute, stirring constantly.
  4. Add 3 cups Simple Vegetable Stock and the next 8 ingredients (through chickpeas); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in parsley and honey.
  5. Remove 2/3 cup hot cooking liquid from squash mixture.
  6. Place cooking liquid and remaining 2/3 cup stock in a medium bowl. Stir in couscous. Cover and let stand 5 minutes. Fluff with a fork.
  7. Serve with lemon wedges.

Nutrition Facts

Calories255kcal
Protein13.12%
Fat8.85%
Carbs78.03%

Properties

Glycemic Index
79.34
Glycemic Load
23.32
Inflammation Score
-10
Nutrition Score
19.605652145717%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
4.04mg
Luteolin
0.39mg
Isorhamnetin
1mg
Kaempferol
0.68mg
Myricetin
0.41mg
Quercetin
4.48mg

Nutrients percent of daily need

Calories:255.12kcal
12.76%
Fat:2.59g
3.99%
Saturated Fat:0.34g
2.1%
Carbohydrates:51.46g
17.15%
Net Carbohydrates:43.62g
15.86%
Sugar:7.99g
8.88%
Cholesterol:0mg
0%
Sodium:894.9mg
38.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.65g
17.3%
Vitamin A:7023.12IU
140.46%
Manganese:0.98mg
49.12%
Vitamin C:40.22mg
48.75%
Vitamin K:39.89µg
38%
Fiber:7.83g
31.34%
Vitamin B6:0.56mg
28.09%
Potassium:612.53mg
17.5%
Phosphorus:155.72mg
15.57%
Magnesium:61.89mg
15.47%
Copper:0.3mg
15.07%
Folate:60.18µg
15.05%
Iron:2.25mg
12.53%
Vitamin B1:0.18mg
11.96%
Vitamin B3:2.31mg
11.53%
Vitamin B5:0.97mg
9.72%
Calcium:90.09mg
9.01%
Zinc:1.04mg
6.92%
Vitamin E:1.02mg
6.79%
Vitamin B2:0.09mg
5.32%
Selenium:2.23µg
3.19%
Source:My Recipes