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Looking for a quick heart healthy dinner that you can whip up in a splash? Look no more, as I bring you this 20 minutes  zucchini chickpea stew that is intriguing and satisfying.

 This is a type of meal that you can make when you are too busy to prepare an elaborate dinner or when you want to feed a ‘sudden visitor’.   The sudden visitor is what I call those visitors that show up unannounced or on very short notice. Like recently when I received a suprise phone call from a friend.  ‘Hey Naj, I’m in your neighborhood so I’ll be stopping by in a bit’.  One part of me, the loner part, wanted to say, ‘uhm, I would have loved that, but I’m actually not home’.  In reality however, I had not seen her in a while, and she is such an authentic goofball whose company is sheer entertainment. So I ushered her over.  I did not have any freshly cooked food at home, but was I able to whip this zucchini chickpea stew up in no time.  Now, you can too.

Zucchini Chickpea Stew 2

For this recipe, I usually have cooked chickpea in my fridge or freezer. See how I cook and store dry chickpeas here. Alternatively, you can keep some canned chickpeas in your pantry. I personally prefer home cooked chickpeas because it is fresher, more buttery, and more nutritious.  Additionally, you have control over how soft the chickpea gets. I prefer my chickpeas slightly chewy. This magical zucchini chickpea stew manages to taste like something I want to curl up next to, and at the same time uses mostly ingredients that can be easily found in your pantry and/or fridge.

Here are more legume recipes

Tomato Chickpea Recipe
Akara (Black-Eyed Peas Fritters)

The zucchini chickpea stew flavor is built on a floral wave of herbs blend. I usually use Trader Joe’s 21 Seasoning Salute Blend for this flavor, however any mixed herb seasoning will work fine. The stew gets a slow building heat from fruity paprika, and a sweet aroma from curry powder.  All these flavors drape over soft chickpeas and zucchini  to make a dish that is particularly satisfying. Serve with sautéed vegetable, like this sautéed broccolini rabe recipe. 

Zucchini Chickpea Stew 3

Nutrition Info: Chickpeas are good sources of carbohydrates, dietary fiber, and high-quality protein.  They contain almost all of the essential amino acids, as well as several vitamins and minerals, especially potassium. Chickpeas are low in fat but contain important unsaturated fatty acids such as linoleic and oleic acids. 

Zucchini Chickpea Stew and Broccoli Rabe

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Zucchini Chickpea Stew
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5 from 2 votes

Easy Zucchini Chickpea stew

Easy Zucchini Chickpea Stew delivers an aromatic fiery lunch or dinner when you want to cook a heart-healthy satisfying meal in a splash. Serve with sautéed dark green leafy vegetables for a more complete nutrition profile.
Course Main Course
Cuisine American
Keyword Easy, Gluten free, Legumes, vegan
Prep Time 5 minutes
Cook Time 15 minutes
20 minutes
Servings 4
Calories 355kcal
Author Nnaja Okorafor, MD

Ingredients

  • 2 tablespoon olive oil
  • 1 onion chopped
  • 1 can 14.5 oz diced tomato with basil and garlic
  • 1 medium tomato pureed in a blender
  • 1 tablespoon curry
  • 1 teaspoon cumin
  • 1 tablespoon herb mix seasoning
  • 1 teaspoon paprika
  • 1 scotch bonnet pepper Optional
  • 1 teaspoon garlic powder
  • 1 teaspoon ginger powder
  • 3 cups cooked chickpeas or 2 15 oz cans, drained
  • 1 zucchini chopped
  • salt and seasoning to taste.

Instructions

  • Heat olive oil in a saucepan. Add chopped onion and sauté until translucent, about 2 mins.
  • Add diced tomato can, tomato puree, curry, cumin, herb mix, paprika, pepper, garlic, ginger, and chickpeas. Add salt and seasoning to taste. You may add water or vegetable broth for desired consistency. Stir, then Cook for about 10-12 mins over medium heat.
  • Add zucchini, then cook for another 5 mins on low heat.
  • Serve warm with sautéed vegetable like kale, spinach or this sautéed garlic broccoli rabe

Notes

The nutrition fact is an estimate calculated using a calorie counting application.
Nutrition Per Serving (Servings - 4):  Calories 355, Total Fat 10.8g, Saturated Fat 1.4g, Cholesterol 0mg, Sodium 728mg, Total Carbohydrate 51.5g, Dietary Fiber 14.9g, Total Sugars 15.9g, Protein 14g, Vitamin D 0mcg, Calcium 153mg, Iron 6mg, Potassium 979mg

Did you make this recipe? Tag @theveganri on Instagram and hashtag it #TheVeganri

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Linda
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Linda

5 stars
I used cucumber instead of zucchini, turned out great. Thanks

Farah
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Farah

5 stars
Yum! Haven’t tried that TJ seasoning I’ll have to check it out.

Tammy
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Tammy

5 stars
I loved it, thanks

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