Quick Chickpea and Summer Vegetable Stew

Vegetarian
Gluten Free
Dairy Free
Health score
45%
Quick Chickpea and Summer Vegetable Stew
30 min.
4
272kcal

Suggestions


Are you in search of a delicious, wholesome dish that celebrates the vibrant flavors of summer? Look no further than our Quick Chickpea and Summer Vegetable Stew! This delightful vegetarian stew is not only gluten-free and dairy-free but also incredibly easy to whip up in just 30 minutes. Packed with nutrients and bursting with seasonal vegetables, it’s the perfect choice for a light lunch or satisfying dinner.

Imagine a comforting bowl filled with fresh asparagus, colorful zucchini, and sweet cherry tomatoes, all coming together with hearty chickpeas and sweet corn. The medley of textures and flavors makes this dish a true delight for the senses. As the ingredients simmer gently, they meld together to create a savory broth infused with the aromatic essence of fresh basil and a hint of pepper.

With only a handful of ingredients, you can create a meal that not only nourishes the body but also warms the heart. This stew is versatile—serve it on its own or pair it with a crunchy baguette or a fresh salad. Whether you’re cooking for yourself, your family, or hosting friends, this Quick Chickpea and Summer Vegetable Stew will surely impress and satisfy. So roll up your sleeves and dive into this vibrant summer delight today!

Ingredients

  • oz asparagus trimmed cut into 2-in. pieces thin
  • 15 oz chickpeas drained and rinsed canned (garbanzos)
  • small carrots cut into coins
  • cup cherry tomatoes halved
  • 0.3 cup basil leaves fresh thinly sliced
  • cup corn kernels fresh
  • teaspoon kosher salt 
  • qt chicken broth reduced-sodium
  • tablespoons olive oil 
  • small onion chopped
  • 0.3 teaspoon pepper 
  • small baby squash yellow cut into coins
  • small zucchini cut into coins

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Heat oil in a medium pot over medium heat. Cook onion until translucent but not browned, about 7 minutes.
  2. Add carrots and cook until slightly softened, 3 to 4 minutes.
  3. Stir in broth, chickpeas, squashes, corn, salt, and pepper and bring to a boil. Reduce heat and simmer 2 minutes, then stir in tomatoes and asparagus and cook until squashes are tender but not mushy, about 3 minutes more. Ladle into bowls and garnish with basil.

Nutrition Facts

Calories272kcal
Protein18.98%
Fat34.81%
Carbs46.21%

Properties

Glycemic Index
73.79
Glycemic Load
5.72
Inflammation Score
-10
Nutrition Score
24.799999610237%

Flavonoids

Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
3.3mg
Kaempferol
0.77mg
Myricetin
0.02mg
Quercetin
10.2mg

Nutrients percent of daily need

Calories:272.33kcal
13.62%
Fat:11.41g
17.55%
Saturated Fat:1.83g
11.42%
Carbohydrates:34.08g
11.36%
Net Carbohydrates:25.55g
9.29%
Sugar:8.36g
9.29%
Cholesterol:0mg
0%
Sodium:981.76mg
42.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.99g
27.99%
Vitamin A:5021.03IU
100.42%
Manganese:1.28mg
64.2%
Vitamin B6:0.85mg
42.35%
Vitamin C:32.06mg
38.86%
Vitamin K:36.28µg
34.55%
Fiber:8.52g
34.1%
Potassium:964.64mg
27.56%
Phosphorus:269.32mg
26.93%
Vitamin B3:5.33mg
26.63%
Folate:100.59µg
25.15%
Copper:0.48mg
24.17%
Iron:3.69mg
20.52%
Magnesium:75.36mg
18.84%
Vitamin B2:0.29mg
17.23%
Vitamin B1:0.23mg
15.36%
Vitamin E:2.01mg
13.4%
Zinc:1.8mg
11.99%
Vitamin B5:1mg
10.03%
Calcium:91.48mg
9.15%
Selenium:3.81µg
5.44%
Vitamin B12:0.24µg
3.94%
Source:My Recipes