Chickpeas Stew (Vegan Chickpeas Stew, Gluten-Free) - Episode 207



How to Make Chickpea Stew

Two Methods:

Chickpea stew makes a great filling meal for a chilly night. You can use canned chickpeas for a meal that you can quickly simmer on the stove. Try a chicken and chickpea stew that uses roasted red peppers, fresh lemon, and cubed country bread. Or make a vegan chickpea stew that is packed with fresh vegetables, like carrots, onions, potatoes, and jalapeños. You can serve either stew over rice, couscous, or noodles. Garnish them with fresh herbs and enjoy!

Ingredients

For Chicken and Chickpea Stew

Makes 4 servings

  • 4 tablespoons of olive oil, divided
  • 2 skinless, boneless chicken thighs
  • Kosher salt
  • 3 large garlic cloves, minced
  • 2 tablespoons of ground cumin
  • 2 tablespoons of tomato paste
  • 3/4 teaspoon of crushed red pepper flakes
  • 2 bay leaves
  • 4 cups (1 liter) of water
  • 2 15-ounce (425 g) cans of chickpeas, rinsed and drained
  • 1/2 cup (90 g) of chopped and drained roasted red peppers from a jar
  • 2 tablespoons (or more) of fresh lemon juice
  • 2 cups (180 g) of country-style bread cut into 1-inch (2.5 cm) cubes
  • 3 tablespoons of coarsely chopped flat-leaf parsley

For Vegan Moroccan Chickpea Stew

Makes 6 servings

  • 2 teaspoons of olive oil
  • 1 cup (150 g) of diced yellow onion (about 1 medium)
  • 1 cup (150 g) of diced carrot (about 1 large)
  • 2 garlic cloves, minced
  • 1 jalapeño pepper, minced
  • 1 1/2 cups (340 g) of cubed, peeled Yukon gold potato (about 1 large)
  • 2 teaspoons of ground cumin
  • 1 teaspoon of chili powder
  • 1/2 teaspoon of ground turmeric
  • 1/8 teaspoon of salt
  • 1 (28-ounce or 825 ml) can of diced tomatoes, undrained
  • 1 (15 1/2-ounce or 426 g) can of chickpeas (garbanzo beans), rinsed and drained
  • 1 (14-ounce or 414 ml) can of vegetable broth
  • 3 cups of hot cooked brown rice to serve
  • 1/2 cup (125 g) of plain low-fat yogurt

Steps

Making Chicken and Chickpea Stew

  1. Brown the chicken thighs.Pour 2 tablespoons of the olive oil into a medium pot. Turn the heat on to medium-high and add 2 boneless, skinless chicken thighs once the oil shimmers. Sprinkle the chicken with kosher salt and cook the chicken for 8 to 10 minutes. Turn the chicken once, so both sides turn golden brown. Use tongs to transfer the chicken to a plate.
    • You can use skin-on chicken thighs, but the stew may be a little greasy. You'll also need to be careful of the chicken sputtering as it browns.
  2. Saute the garlic, tomato paste and spices.Turn the heat down to low, so the oil cools a little. Stir in 3 large cloves of minced garlic and cook it for 30 seconds. Stir in 2 tablespoons of ground cumin, 2 tablespoons of tomato paste, and 3/4 teaspoon of crushed red pepper flakes. Cook the seasonings for one minute and return the chicken to the pan.
    • You can also add any of the juices from the chicken to the saucepan.
  3. Simmer the stew with water and bay leaves.Put 2 whole bay leaves and 4 cups (1 liter) of water in the saucepan and stir it well. Bring the stew to a boil over medium-high heat. Turn the heat down to medium-low, so that it bubbles gently. Simmer the stew for 20 minutes with the lid off of the pot. Take the chicken out of the pot once it's completely cooked.
    • Stir the stew every once in a while to keep it from sticking to the bottom of the pot.
  4. Simmer the chickpeas and shred the chicken.Open 2 15-ounce (425 g) cans of chickpeas and drain them. Rinse them to remove excess salt and add the chickpeas to the saucepan. Bring the stew to a lively bubble and cook it for 5 minutes. You can use two forks to shred apart the cooked chicken and add it back into the stew.
    • Use caution when shredding the chicken. It may still be hot to handle.
  5. Stir in the roasted red peppers, lemon juice, and bread cubes.Drain and chop 1/2 cup (90 g) of jarred, roasted red peppers. Stir these into the stew along with the remaining 2 tablespoons of olive oil and 2 tablespoons of fresh lemon juice. Cook the stew for one minute and then taste the stew. Stir in salt and pepper to taste. Right before you're ready to serve the stew, stir in 2 cups (180 g) of country-style bread cut into 1-inch (2.5 cm) cubes.
    • Garnish the chickpea stew with 3 tablespoons of coarsely chopped flat-leaf parsley.

Making Vegan Moroccan Chickpea Stew

  1. Wash and cut the vegetables.Peel 1 medium onion and set it aside. Wash 1 large carrot and 1 jalapeño pepper. Dice the onion in order to get 1 cup (150 g) of diced onion. You should also dice the carrot to get 1 cup (150 g). Mince the jalapeño. You'll also need to mince 2 cloves of garlic.
    • You can put all of the minced and diced vegetables into the same prep bowl, since they'll all cook at the same time.
  2. Saute the onion, carrot, garlic and jalapeño.Pour 2 teaspoons of olive oil in a large saucepan and turn the heat to medium-high. When the oil shimmers, stir in the diced and minced onion, carrot, garlic and jalapeño. Saute the vegetables for about 6 minutes.
    • The onion should become clear and the carrots should soften a little.
  3. Stir in the remaining stew ingredients and simmer the stew.Peel 1 large Yukon Gold potato and cut it into cubes. Add 1 1/2 cups (340 g) of the cubed potatoes along with the remaining stew ingredients to the saucepan. Bring the stew to a boil and put the lid on the pot. Turn the heat down to medium-low and simmer the stew for 15 minutes. You'll need to add:
    • 2 teaspoons of ground cumin
    • 1 teaspoon of chili powder
    • 1/2 teaspoon of ground turmeric
    • 1/8 teaspoon of salt
    • 1 (28-ounce or 825 ml) can of diced tomatoes, undrained
    • 1 (15 1/2-ounce or 426 g) can of chickpeas (garbanzo beans), rinsed and drained
    • 1 (14-ounce or 414 ml) can of vegetable broth
  4. Serve the vegan chickpea stew with rice and yogurt.Poke the potatoes with a fork to ensure that they're tender. If they've finished cooking, you can taste the stew and add salt and pepper to taste. When you're ready to serve the vegan chickpea stew, serve it along with 3 cups of hot, cooked brown rice and 1/2 cup (125 g) of plain low-fat yogurt.
    • You could also serve the stew with chopped cilantro and whole-wheat couscous, instead of the brown rice and yogurt.





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Date: 29.11.2018, 05:31 / Views: 42253