Chickpea Stew (Vegan, Gluten-free

• Vegan
• Gluten free

• Produce

  • 1/2 tsp Basil, dried
  • 1 Carrot
  • 1 cup Chick peas
  • 2 cloves Garlic
  • 2 cups Liquid from boiled chickpeas
  • 1 Onion, medium
  • 1/2 tsp Oregano, dried
  • 1 tsp Parsley, dried
  • 1/4 cup Red bell pepper
  • 1 Tomato, medium

• Canned Goods

  • 1 tbsp Tomato paste

• Baking & Spices

  • 1/4 tsp Cayenne pepper
  • 1/2 tsp Sea salt

• Oils & Vinegars

  • 1 tbsp Olive oil

Found on healthiersteps.com

Description

Ingredients

• 1 cup chick peas, dry or two-15 ounce cans chick peas, drained
• 1 tbsp olive oil, (1/4 cup water)
• 1 medium onion, minced
• 2 cloves garlic, minced
• 1/4 cup red bell pepper, chopped
• 1 medium tomato, chopped
• 1 carrot, diced
• 1 tsp dried parsley
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1 tbsp tomato paste
• 2 cups liquid from boiled chickpeas, or water
• 1/2 tsp sea salt
• 1/4 tsp Cayenne pepper

Directions

• If you are using dried chickpeas, sort, wash and soak them overnight. The next day drain and rinse chickpeas.
• Cover with water about 2 inches above chickpeas and bring to boil on medium heat.
• Lower heat to simmer and cook until tender, about 1 hour.
• Drain chickpeas and reserve 2 cups of liquid, set aside.
• If using canned chickpeas, start at step 5.
• Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 4 minutes.
• Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil and oregano.
• Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened.
• Mash some of the chickpeas, with the back of a fork to thicken stew.
• Check seasoning with extra salt and pepper.
• Delicious served with brown rice.

Nutrition