Looking for a comforting yet nutritious meal? This Herby Chickpea, Spinach, and Rice Stew is a delightful combination of flavors and textures that will warm you up from the inside out. Packed with protein-rich chickpeas, fresh spinach, and aromatic herbs, this stew is not only delicious but also easy to prepare. Perfect for a weeknight dinner or meal prep for the week ahead, this stew is sure to become a family favorite.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 bell pepper, diced (any color)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- Salt and pepper, to taste
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups vegetable broth
- 1 cup uncooked brown rice (or white rice)
- 2 cups fresh spinach, roughly chopped
- Juice of 1 lemon
- 1/4 cup fresh parsley, chopped (or other herbs like cilantro or basil)
- Optional: Red pepper flakes for heat
Instructions
1. Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent. Then, add the minced garlic, diced carrot, and bell pepper. Sauté for an additional 3-4 minutes until the vegetables are softened.
2. Add the Spices
Stir in the ground cumin, smoked paprika, turmeric, salt, and pepper. Cook for about 1 minute, allowing the spices to bloom and release their fragrant aromas.
3. Incorporate the Chickpeas and Broth
Add the rinsed chickpeas to the pot and stir to combine. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for about 10 minutes. This allows the flavors to meld together.
4. Add the Rice
After the stew has simmered, stir in the uncooked brown rice. If you’re using white rice, add it at this point too, but note that it will require less cooking time. Cover the pot and let it simmer for about 40 minutes (for brown rice) or 20 minutes (for white rice) until the rice is tender. Stir occasionally to prevent sticking.
5. Stir in the Spinach
Once the rice is cooked, add the chopped spinach to the pot. Stir gently until the spinach wilts down, which should take about 2-3 minutes. The vibrant green color will enhance the stew’s appeal.
6. Add Fresh Herbs and Lemon Juice
Remove the pot from the heat and stir in the lemon juice and chopped parsley. The acidity from the lemon juice will brighten the flavors of the stew. Adjust the seasoning with more salt, pepper, or lemon juice if desired.
7. Serve and Enjoy
Ladle the Herby Chickpea, Spinach, and Rice Stew into bowls and garnish with additional fresh herbs if you like. This stew pairs wonderfully with crusty bread or over a bed of quinoa for an extra nutrient boost.
Tips for Variations
- Add More Vegetables: Feel free to add other vegetables like zucchini, kale, or diced tomatoes for added nutrition and flavor.
- Protein Options: For additional protein, consider adding diced chicken or tofu to the stew. If adding meat, ensure it’s cooked through before adding the broth.
- Spice it Up: If you enjoy heat, sprinkle in some red pepper flakes or a dash of hot sauce for a spicy kick.
Conclusion
This Herby Chickpea, Spinach, and Rice Stew is not only hearty and satisfying but also incredibly versatile. It’s a one-pot meal that’s simple to make and perfect for feeding a crowd or meal prepping for the week. With its rich flavors and vibrant colors, this stew is sure to become a staple in your cooking repertoire. So, gather your ingredients and enjoy a comforting bowl of goodness today!
