15-Minute Chickpea Stew
Method
-
Start the base. Heat olive oil in a saucepan. Add onion, garlic, and salt. Cook for 5 min.
-
Add tomato paste. Stir in tomato paste. Cook for 2 min.
-
Deglaze. Add chicken broth and let simmer for 2 min.
-
Build the stew. Add chickpeas, milk, and parmesan. Stir, cover, and simmer for 5 min.
-
Finish with greens. Add kale or spinach. Cover and simmer for 5 min. Stir in Daily Elements before serving.
Notes & Variations
-
Make-ahead: Stew tastes even better the next day.
-
Swap: Use veggie broth and dairy-free parmesan to keep it vegan.
-
Creamier: Use heavy cream or coconut cream to make a creamier base.
-
Extra hearty: Add diced potatoes or carrots, but increase the cook time until vegetables are tender.
-
Habit tip: Freeze individual portions for quick lunches.
Dietitian Notes
This dish is an excellent combination of protein and fiber and we need more of both! Chickpeas are a great source of fiber and plant-based protein. Leafy greens supply vitamins A, C, E, and K. Parmesan enriches the stew but also adds calcium. Stirring in Daily Elements adds microgreen phytonutrients, supporting overall health. This is a filling and balanced meal that is easy to put together on busy workdays. Try adding a serving of rotisserie chicken to amp up the protein or pair with steel cut oats for extra fiber.
Source:
https://getdailyelements.com/products/daily-elements-standard
https://www.sciencedirect.com/science/article/pii/S2405844024153455
https://www.health.harvard.edu/nutrition/chickpeas-easy-ways-to-eat-more-of-this-nutritious-legume
https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables
https://health.clevelandclinic.org/parmesan-cheese-benefits