Chickpea Stew (Vegan, Gluten-free)
Chickpea Stew (Vegan, Gluten-free)
Ingredients :
FOR: 4 SERVINGS
1 cup chick peas , dry or two-15 ounce cans chick peas, drained)
1 tbsp olive oil , (1/4 cup water)
1 medium onion , minced
2 cloves garlic , minced
1/4 cup red bell pepper , chopped
1 medium tomato , chopped
1 carrot , diced
1 tsp dried parsley
1/2 tsp dried basil
1/2 tsp dried oregano
1 tbsp tomato paste
2 cups liquid from boiled chickpeas or water
1/2 tsp sea salt
1/4 tsp cayenne , pepper
Directions :
If you are using dried chickpeas, sort, wash and soak them overnight. The next day drain and rinse chickpeas.
Cover with water about 2 inches above chickpeas and bring to boil on medium heat.
Lower heat to simmer and cook until tender, about 1 hour.
Drain chickpeas and reserve 2 cups of liquid, set aside.
If using canned chickpeas, start at step 5.
Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 4 minutes.
Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil and oregano.
Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened.
Mash some of the chickpeas, with the back of a fork to thicken stew.
Check seasoning with extra salt and pepper.
Delicious served with brown rice.
Serve and enjoy!
FOR: 4 SERVINGS
1 cup chick peas , dry or two-15 ounce cans chick peas, drained)
1 tbsp olive oil , (1/4 cup water)
1 medium onion , minced
2 cloves garlic , minced
1/4 cup red bell pepper , chopped
1 medium tomato , chopped
1 carrot , diced
1 tsp dried parsley
1/2 tsp dried basil
1/2 tsp dried oregano
1 tbsp tomato paste
2 cups liquid from boiled chickpeas or water
1/2 tsp sea salt
1/4 tsp cayenne , pepper
If you are using dried chickpeas, sort, wash and soak them overnight. The next day drain and rinse chickpeas.
Cover with water about 2 inches above chickpeas and bring to boil on medium heat.
Lower heat to simmer and cook until tender, about 1 hour.
Drain chickpeas and reserve 2 cups of liquid, set aside.
If using canned chickpeas, start at step 5.
Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 4 minutes.
Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil and oregano.
Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened.
Mash some of the chickpeas, with the back of a fork to thicken stew.
Check seasoning with extra salt and pepper.
Delicious served with brown rice.
Serve and enjoy!
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