Braised Chickpea Stew = Plant Protein Power

Braised Chickpea Stew

Now that September is here, are you already setting up your fall decorations or do you wait for the arrival of cooler weather? We may be ahead of schedule but check out Chef Ryan’s recipe for Braised Chickpea Stew if you’re ready to celebrate September!

If there’s anyone who can work culinary magic with a can of chickpeas (aka garbanzo beans), a handful of greens. and a sprinkling of herbs and spices, it’s Chef Ryan. But if you’ve tried her ChickpeaTuna Salad recipe we posted here, you already know that!

At 26 grams per serving, Chef Ryan’s Braised Chickpea Stew is a plant-based protein powerhouse. It’s also an excellent source of gut-healing fiber and B vitamins! Plus, by adding chickpeas to your diet, you help fight off diseases such as diabetes and heart disease!

Quite the nutritional punch for eating a bowlful of beans and rice!

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Braised Chickpea Stew

  • Author: Gregg Rozeboom
  • Yield: 2 1x
  • Diet: Vegan
Scale

Ingredients

1 can chickpeas

1 3 oz. bag sun-dried tomatoes

1 large handful spinach

1 T fresh ginger

1 yellow onion 

3 cloves garlic 

1 lemon

1 tsp chili flakes

1 can coconut milk 

1 tsp salt

1 cup brown rice 

cilantro chopped for topping

Instructions

  1. Dice onion and sun-dried tomatoes, mince ginger and garlic.
  2. Zest and juice lemon, reserve separately.
  3. Sweat onions covered over medium heat in a skillet with a pinch of salt for 10 min.
  4. Heat a small saucepan over high heat and add in rice, 1.75 cups of water, and a pinch of salt. Bring to a boil, then reduce heat down to simmer and cover rice until cooked through. 
  5. Drain and rinse chickpeas. 
  6. Remove lid from onions, add in ginger and garlic in water over medium heat.
  7. After those have softened, add in sun-dried tomatoes, lemon zest, and chili flakes.
  8. Next, add in chickpeas and turn heat up to allow chickpeas to crisp up.
  9. Turn heat down and add in spinach to cook until wilted.
  10. Add coconut milk and bring to a simmer, add in lemon juice and seasoning as needed. 
  11. Portion rice into bowls and top with braised chickpea stew. Top with cilantro, green onions, or any herb you like.

Nutrition

  • Serving Size: 1
  • Calories: 690
  • Sugar: 28g
  • Sodium: 970mg
  • Fat: 22g
  • Saturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 107g
  • Fiber: 21g
  • Protein: 26g
  • Cholesterol: 0mg

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