Chickpea Tomato Spanish Stew

Ingredients

Estimated total cost: €5.47 · €1.37/serving

• 11/2 tablespoons extra-virgin olive oilEst. price €0.12–€0.25
• 1 large onion, choppedEst. price €0.40–€0.80
• 3 to 4 cloves garlic, mincedEst. price €0.15–€0.30
• 1 large green bell pepper, cut into short, narrow stripsEst. price €1.00–€1.80
• 2 cups waterEst. price €0.00–€0.01
• Two 16-ounce cans chickpeas, drained and rinsedEst. price €1.80–€3.20
• One 28-ounce can salt-free diced tomatoes, undrainedEst. price €1.50–€2.50
• 1 teaspoon ground cuminEst. price €0.08–€0.15
• 1 teaspoon dried oreganoEst. price €0.07–€0.12
• 1/4 teaspoon dried thymeEst. price €0.04–€0.08

Steps

1. 1

   Begin by heating oil in a large soup pot over medium-low heat. Sauté the onion until translucent, then add the garlic and green pepper. Continue sautéing until they turn golden brown.

2. 2

   Combine water, chickpeas, tomatoes, cumin, oregano, and thyme in a pot. Increase the heat until it reaches a rapid simmer, then reduce the heat. Cover the pot and let it gently simmer for 20 minutes.

3. 3

   Incorporate the parsley into the stew and season it with a light touch of salt and a generous amount of pepper. If necessary, adjust the thickness by adding more water, ensuring the stew stays thick. Optionally, serve over a portion of freshly cooked rice.

Full steps, exact amounts, and Cook Mode are available after sign-in.

• Cultural note

  Spanish Stew is a traditional dish from Spain, known for its rich flavors and hearty ingredients. It reflects the Mediterranean diet, which is celebrated for its health benefits. Chickpeas are a staple in Spanish cuisine, showcasing the influence of legumes in Spanish cooking.

• Seasonal note

  Chickpea Tomato Spanish Stew is best made during the late summer and early fall when tomatoes and bell peppers are in season. This dish can also be enjoyed during colder months as a comforting and hearty meal.

• Health note

  Chickpea Tomato Spanish Stew is a nutritious dish packed with plant-based protein, fiber, and vitamins A and C from the vegetables. The high fiber content promotes digestive health, while the low saturated fat and cholesterol levels make it a heart-healthy option. Be mindful of the sodium content and adjust seasoning…