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Main mealVegetarianBalancedMediterraneanVeganLegumes€

Chickpea Stew with Leek, Carrot and Mediterranean Herbs

Name: Chickpea Stew with Leek, Carrot and Mediterranean Herbs
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Ingredients: 480 g Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed; 2 large Leeks, bulb and greens, root removed, raw; 3 medium Carrots, mature, raw; 3 clove Garlic, raw; 900 ml Soup, SWANSON, vegetable broth; 2 tbsp Oil, olive, extra virgin; 1 tsp Spices, caraway seed; 1 tsp Spices, coriander leaf, dried; 0.5 tsp Spices, caraway seed; 0.5 tsp Spices, pepper, red or cayenne; Salt, table, iodized; 0.5 piece Lemon juice, raw; Parsley, fresh

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 time15 min

Cook time30 min

Total time45 min

Servings4

Recipe

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed480 gLeeks, bulb and greens, root removed, raw2 largeCarrots, mature, raw3 mediumGarlic, raw3 cloveSoup, SWANSON, vegetable broth900 mlOil, olive, extra virgin2 tbspSpices, caraway seed1 tspSpices, coriander leaf, dried1 tspSpices, caraway seed0.5 tspSpices, pepper, red or cayenne0.5 tspSalt, table, iodizedLemon juice, raw0.5 pieceParsley, fresh

Large pot with lidKnifeCutting boardImmersion blender (optional)

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

1Heat 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.
2Stir 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.
3Add the rinsed chickpeas and pour in the vegetable stock. Bring to a boil, then reduce the heat and simmer covered for 20 minutes.
4For 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.
5Add salt, pepper and lemon juice. The lemon will balance the sweetness of the carrot and leek and enhance the spices.
6Before 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.