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Chickpea Stew with Leek, Carrot and Mediterranean Herbs
Discover a wealth of flavors in this chickpea stew with leek and carrot. The perfect combination of nourishing legumes and sweet vegetables for a healthy, filling and energy-balanced meal.
Prep time
15 min
Cook time
30 min
Total time
45 min
Servings
4
Recipe
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
480 gLeeks, bulb and greens, root removed, raw
2 largeCarrots, mature, raw
3 mediumGarlic, raw
3 cloveSoup, SWANSON, vegetable broth
900 mlOil, olive, extra virgin
2 tbspSpices, caraway seed
1 tspSpices, coriander leaf, dried
1 tspSpices, caraway seed
0.5 tspSpices, pepper, red or cayenne
0.5 tspSalt, table, iodized
Lemon juice, raw
0.5 pieceParsley, fresh
Per servingTotal
Calories:293.6 kcal1174.5 kcal
Protein:11.4 g45.4 g
Carbohydrates:37.8 g151 g
Fiber:11.7 g46.8 g
Water:414.8 ml1659.1 ml
Fat:11.7 g46.7 g
Micronutrients
Sugar:6.1 g24.4 g
Saturated fat:1.3 g5.2 g
Cholesterol:0 mg0 mg
Sodium:971.7 mg3886.7 mg
Potassium:701 mg2803.9 mg
Calcium:142.6 mg570.2 mg
Iron:3.1 mg12.2 mg
Magnesium:68.9 mg275.5 mg
Zinc:1.5 mg5.9 mg
Phosphorus:174.6 mg698.3 mg
Vitamin C:14.4 mg57.6 mg
Vitamin A:424.3 µg1697 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Heat the olive oil in a large pot. Add the sliced leek and carrot and sauté over medium heat for about 8–10 minutes, until the vegetables soften and the leek lightly caramelizes.
2
Stir in the chopped garlic, cumin, coriander, turmeric and smoked paprika. Stir for 1 minute to let the spices release their aroma, taking care not to burn the garlic.
3
Add the rinsed chickpeas and pour in the vegetable stock. Bring to a boil, then reduce the heat and simmer covered for 20 minutes.
4
For a creamier texture, scoop out about one cup of the stew, blend it in a separate bowl with an immersion blender, and return it to the pot. This will naturally thicken the dish.
5
Add salt, pepper and lemon juice. The lemon will balance the sweetness of the carrot and leek and enhance the spices.
6
Before serving, stir fresh parsley into the stew. Serve warm, optionally with a piece of whole-grain bread.
Nutritional benefits
Thanks to the high dietary fiber content and low glycemic index of chickpeas, this meal contributes to long-lasting satiety and stable energy levels.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.