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Vegetable Chickpea Stew over Quinoa
Created by: Howcan Team
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14 oz) diced tomatoes
- 3 cups vegetable broth
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Rinse the quinoa under cold water using a fine-mesh strainer.
- In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
- Add the minced garlic, diced carrots, celery, red bell pepper, and zucchini to the pot. Cook for 5-7 minutes, until the vegetables start to soften.
- Stir in the cumin, paprika, and turmeric, and cook for another minute to toast the spices.
- Add the chickpeas, diced tomatoes, and vegetable broth to the pot. Bring to a simmer and cook for 15-20 minutes, until the vegetables are tender.
- Season with salt and pepper to taste.
- To serve, spoon the quinoa into bowls and ladle the vegetable chickpea stew over the quinoa.
- Garnish with fresh parsley and enjoy!
The history of Vegetable Chickpea Stew served over quinoa instead of rice is a fusion of Mediterranean and South American flavors. This hearty dish has its roots in the Andean region, where quinoa is a staple grain. The stew itself has origins in the Middle East, with chickpeas being a key ingredient in many Mediterranean dishes. Chefs in the Andean region began incorporating quinoa into traditional stew recipes, creating a nutritious and protein-packed alternative to rice. The dish gained popularity in health-conscious restaurants in Peru and Bolivia, where it became a beloved comfort food. Today, the best versions of this dish can be found in authentic Peruvian and Bolivian restaurants, where chefs skillfully blend the flavors of chickpeas, quinoa, and a variety of vegetables to create a wholesome and satisfying meal. The key to getting this dish right lies in the balance of flavors and the texture of the stew. The chickpeas should be tender but not mushy, and the quinoa should be fluffy and slightly nutty. The stew should be rich and aromatic, with a harmonious blend of spices and herbs. An alternative method for making this dish involves slow-cooking the stew to allow the flavors to meld together, resulting in a deeply satisfying and comforting meal. Whether served in a bustling restaurant in Lima or prepared at home with a traditional recipe, Vegetable Chickpea Stew over quinoa is a delightful marriage of flavors and cultures.
45 min
4
350 calories
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