Imagine a hearty, soul-warming dish that transports you straight to the sun-drenched Mediterranean coastline with every single bite. This Tomato Chickpea and Potato Stew with Toasted Quinoa isn't just another recipe—it's a culinary adventure that promises to revolutionize your weeknight meals. Packed with protein-rich chickpeas, tender potatoes, and perfectly toasted quinoa, this stew is a nutritional powerhouse that will tantalize your taste buds and nourish your body in one incredible meal.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 2 cups diced tomatoes
- 2 potatoes, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 cup quinoa, rinsed
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions
- Begin by preparing your ingredients. Drain and rinse the chickpeas under cold water. Dice the tomatoes and potatoes into uniform pieces for even cooking. Chop the onion and mince the garlic. Rinse the quinoa under cold water to remove any bitterness.
- In a large pot or Dutch oven, heat a drizzle of olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until it becomes translucent and fragrant.
- Add the minced garlic to the pot and cook for an additional minute, stirring frequently to prevent burning.
- Stir in the diced potatoes and cook for 5 minutes, allowing them to soften slightly. Add the cumin and mix well to coat the potatoes.
- Pour in the diced tomatoes and vegetable broth, then add the drained chickpeas. Stir everything together and bring the mixture to a gentle boil.
- Once boiling, reduce the heat to low, cover the pot, and let the stew simmer for about 20 minutes, or until the potatoes are tender and the flavors have melded together. Stir occasionally.
- While the stew is simmering, prepare the quinoa. In a separate saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes, or until the quinoa is fluffy and the water has been absorbed. Remove from heat and let it sit covered for an additional 5 minutes.
- After the stew has finished cooking, taste and season with salt and pepper to your liking. If desired, you can add additional spices or herbs for more flavor.
- To serve, spoon the tomato chickpea and potato stew into bowls and top with a generous scoop of toasted quinoa. Enjoy your delicious and nutritious Mediterranean-inspired meal!
Tips
- Rinse your quinoa thoroughly before cooking to remove the natural saponin coating, which can make it taste bitter.
- For maximum flavor, toast your quinoa in a dry skillet for 2-3 minutes before cooking to enhance its nutty undertones.
- Use fresh, high-quality vegetable broth to elevate the overall taste of your stew.
- Cut your potatoes and other vegetables into uniform sizes to ensure even cooking.
- Don't rush the simmering process—allow the stew to develop deep, rich flavors by cooking on low heat.
- For added depth, consider garnishing with fresh herbs like parsley or cilantro just before serving.
- This stew tastes even better the next day, so don't hesitate to make it in advance for meal prep.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 55g
Protein: 15g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
