Chickpea Stew

This is a versatile and wholesome stew that can be made in under an hour using canned chickpeas and even less time in a pressure cooker.

This is is a versatile and wholesome stew that can be made in under an hour using canned chickpeas and even less time in a pressure cooker. This is is a versatile and wholesome stew that can be made in under an hour using canned chickpeas and even less time in a pressure cooker. This is is a versatile and wholesome stew that can be made in under an hour using canned chickpeas and even less time in a pressure cooker.

This is a versatile and wholesome stew that can be made in under an hour using canned chickpeas and even less time in a pressure cooker.

If you do have time on your hands opt for dried chickpeas and soak and cook them yourself.

This recipe is a success with my three and a half year old.

Serves 6

Preparation time: 10 minutes

Stew cooking time: 30-40 minutes (add 15-30 extra minutes for pre-soaked chickpeas)

Ingredients:

2 cans of chickpeas in water (or 4 cups of pre-cooked chickpeas)

1 tbsp of olive oil/coconut oil (or if going oil free ¼ cup of water)

1 medium onion finely chopped

2 cloves of garlic minced

1 medium sweet potato chopped

2 carrots chopped

1 large leek chopped

1 medium tomato chopped

2 handfuls of parsley chopped

½ tsp of ground cumin

½ tsp of smoked paprika/sweet paprika (dependent on taste)

1 dried red chilli crumbled (optional)

2 cups of aquafaba or water

1 tablespoon of nutritional yeast (optional)

Salt and pepper to taste

1. Drain the cans of chickpeas and rinse. If using aquafaba as the principle liquid for the stew, reserve 2 cups (it’ll thicken the stew naturally).

If you want, keep any remaining liquid from the cans (aquafaba) and store in the fridge (for up to a week) or in the freezer until ready to use.

A beginner's guide to Aquafaba is an informative starting point to learn more about this

amazing liquid:

https://treadingmyownpath.com/2015/11/25/a-beginners-guide-to-aquafaba/

2. Using the pressure cooker pot (or a regular pan), fry the onion until soft (using either a little bit of water or oil)

3. Add the garlic and cook for a few minutes, stirring all the time

4. Add the leek and cook till softened

5. Add the cumin, paprika and crumbled chilli stirring as you add them

6. Throw in all the chickpeas and remaining vegetables and give everything a quick stir

7. Dissolve the tomato paste in 2 cups of water (or the aquafaba reserved from the cans/cooked chickpeas) and add the liquid to the pot

8. Add a bay leaf

9. Put the lid on the pressure cooker and cook on high heat till the pot reaches pressure (if using a regular pan put the lid on it)

10. Reduce to a medium heat and cook for 30 minutes

11. Turn off the heat and allow the pressure to disperse naturally (pressure cooker)

12. Once the pot is no longer pressurized, open the lid and check the tenderness of the chickpeas and vegetables

13. Turn on the heat to medium and cook a little longer according to preference (pre-soaked and pre-cooked chickpeas may need longer cooking time)

14. Add a handful of parsley, nutritional yeast (optional) and salt and pepper to taste. Stir

Serve the stew in deep plates and garnish with the remaining parsley. Serve with brown rice or

quinoa

Options:

1. Throw in a handful of quinoa to make the stew more nourishing (step 7 of Cooking the Stew)

2. Add a handful of spinach or chopped kale (step 12 of Cooking the Stew) and cook for a

minute or two

3. Sprinkle with Dukkah or Harissa powder before serving (a Middle Eastern inspired combination of spices)

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