This hearty Chickpea Stew is made with butternut squash, carrots, onions and spinach. The North African inspired spices give it tons of fragrant flavor. Top it off with plant-based yogurt to keep it vegan or use cow’s milk Greek yogurt if you prefer.
¼ cup olive oil
4 cloves garlic, finely chopped
1 large sweet onion, diced
2 large carrots, peeled and cut into ½-inch chunks
2 cups butternut squash cubes (1-inch)
1 tablespoon ground cumin
2 teaspoons ground coriander
¾ teaspoon salt
½ teaspoon cinnamon
½ teaspoon ground black pepper
¼ teaspoon cayenne
4 cups vegetable broth
1 28-ounce can whole peeled tomatoes, hand crushed
2 14-ounce cans chickpeas, drained and rinsed
4 cups baby spinach
Yogurt (either plant-based or cow’s milk)
Chopped parsley and mint for serving, optional
1. Heat oil in the bottom of a large heavy-bottomed soup pot over medium-high heat. Add garlic, onion, carrots and squash and cook, stirring often until the vegetables are browned and softening, about 10 minutes.
2. Stir in cumin, coriander, salt, cinnamon, pepper and cayenne and stir for 30 seconds. Add broth, tomatoes, chickpeas and increase heat to high to bring to a simmer.
3. Reduce heat to medium-low to maintain a simmer. Cook until the vegetables are tender, about 15 minutes.
4. Stir in spinach and cook one minute while stirring. Remove from the heat. Ladle into bowls and serve with yogurt and herbs.
To keep this recipe vegan use plant-based yogurt for the garnish. For nut-free version, use coconut yogurt.
If you prefer to use another flavor profile, substitute 1 to 2 tablespoons of your favorite spice blend. Alter the accompanying herbs accordingly. For example, cilantro pairs well with Indian curry so you can swap it for the mint.
- Serving Size: 1 1/2 cups
- Calories: 303
- Sugar: 10 g
- Fat: 12 g
- Saturated Fat: 1 g
- Carbohydrates: 41 g
- Fiber: 5 g
- Protein: 12 g