Mediterranean Chickpea and Tomato Stew

Chickpea and tomato stew is a comforting and hearty dish that brings together the rich flavors of the Mediterranean. This satisfying stew is not only simple to prepare but also packed with nutrients, making it perfect for a wholesome family meal. In this blog post, we'll guide you through the ingredients and steps necessary to create this delicious dish, and discuss its nutritional benefits and ideal pairings.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper (optional, adjust to taste)
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 2 cups vegetable broth
• Salt and pepper, to taste
• 1 bunch fresh cilantro, chopped (for garnish)
• Lemon wedges, for serving

Cooking method

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the spices: cumin, coriander, smoked paprika, and cayenne pepper. Cook for 1-2 minutes until the spices are aromatic.
4. Add the chickpeas, crushed tomatoes, and vegetable broth to the pot. Stir well to combine.
5. Bring the stew to a simmer, reduce the heat to low, and let it cook uncovered for about 25-30 minutes, or until the stew thickens to your desired consistency. Stir occasionally.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro and lemon wedges on the side.

Nutritional Value

Chickpea and tomato stew is a nutrient-dense meal, rich in protein, fiber, and essential vitamins and minerals. Chickpeas are an excellent source of plant-based protein and fiber, which can help maintain healthy digestion and keep you feeling full longer. Tomatoes provide a good dose of vitamin C, potassium, and antioxidants like lycopene, which contribute to heart health and reduced inflammation. The addition of spices not only enhances flavor but may also offer various health benefits, such as anti-inflammatory and antioxidant properties.

Best Side Dishes and Pairings

For a complete and balanced meal, consider pairing this stew with some delicious sides:

• Warm Crusty Bread: Perfect for dipping and soaking up the flavorful broth.
• Steamed Rice or Quinoa: Adds a wholesome grain component to the meal, complementing the stew's heartiness.
• Cucumber and Mint Salad: A refreshing contrast that adds a cooling effect and crunchiness.
• Grilled Vegetables: A colorful and nutrient-rich side that pairs well with the stew's savory flavor.

Drink Pairings:

• Red Wine: A medium-bodied red wine like a Merlot or a Grenache complements the stew's robust flavors.
• Iced Mint Tea: Offers a refreshing non-alcoholic option that accentuates the dish's Mediterranean roots.
• Sparkling Water with Lemon: Keeps the meal light and refreshing.

Enjoy this delightful chickpea and tomato stew and explore the versatility of Mediterranean cuisine through its simple, yet rich flavors!