Ras el Hanout Chickpea Stew
Discover how to make Ras el Hanout Chickpea Stew, a quick and nourishing plant-based recipe rich in protein, fiber, and antioxidants.
Servings 4 portions
Calories 170kcal
Ingredients
- 1 can of cooked chickpeas 400 g, rinsed and drained
- 1 onion thinly sliced
- 2 carrots thinly sliced into sticks
- 2 Italian green peppers chopped
- 1 clove of garlic optional
- 2 teaspoons Ras el Hanout spice mix
- 1 tablespoon extra virgin olive oil
- 0.25 cup vegetable broth 150 ml
- A pinch of sea salt
- Fresh parsley or cilantro for garnish
Instructions
- Heat the olive oil in a large skillet or saucepan.
- Add the onion, carrots, and green peppers. Sauté over medium heat until softened. If using garlic, add it toward the end.
- Rinse and drain the chickpeas, then add them to the pan with the vegetables.
- Sprinkle the Ras el Hanout over the mixture and stir well.
- Pour in the water or vegetable broth and let the stew simmer gently for about 10 minutes, until flavors meld together.
- Taste and adjust seasoning with sea salt if needed.
- Serve hot, garnished with fresh parsley or cilantro.
Notes
- If you prefer to cook chickpeas from scratch, soak them overnight (at least 12 hours). This helps reduce anti-nutrients like phytates, improves digestion, and shortens cooking time.
- A quick and practical alternative. Just rinse them well to remove excess sodium.
- Start with 2 teaspoons of Ras el Hanout, and adjust according to your taste. The mix can be bold, so build flavor gradually.
- Combine with quinoa, brown rice, or whole grain couscous to create a complete protein source.
Nutrition
Calories: 170kcal | Carbohydrates: 25g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 482mg | Potassium: 427mg | Fiber: 8g | Sugar: 5g | Vitamin A: 6017IU | Vitamin C: 52mg | Calcium: 79mg | Iron: 2mg