Curried quinoa chickpea stew with fennel
Discover a delightful fusion of flavors with our Curried Quinoa Chickpea Stew! Packed with healthy ingredients like quinoa, chickpeas, and a medley of vegetables including fennel and red pepper, this hearty and aromatic stew is elevated with sweet raisins and crunchy pine nuts. Spiced to perfection with curry powder, fennel seeds, paprika, and a mix of warming herbs, every bite is a burst of deliciousness. Serve this nutritious, vegan-friendly dish for a meal that's both satisfying and full of vibrant taste. Perfect for cozy dinners or meal prep!
- 28 Feb 2025
- Cook time 40 min
- Prep time 5 min
- 6 Servings
- 20 Ingredients
Curried quinoa chickpea stew with fennel, red pepper, and raisins is a hearty and aromatic dish that combines diverse flavors and textures. This nutrient-packed recipe is perfect for both vegetarians and non-vegetarians looking for a healthy and satisfying meal. The addition of fragrant spices, sweet raisins, and crunchy pine nuts creates a delightful balance that will tantalize your taste buds.
Ingredients:
Instructions:
- In a large pot or Dutch oven, heat a splash of oil over medium heat. Add the diced onion, red bell pepper, and fennel. Sauté for about 5-7 minutes, until the vegetables are soft and the onion is translucent.
- Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
- Add the salt, black pepper, curry powder, fennel seeds, paprika, dried basil, cinnamon, ground nutmeg, and the spice mix. Stir well to coat the vegetables with spices.
- Pour in the white wine and stir well, scraping up any bits stuck to the bottom of the pot. Allow the wine to simmer for about 2-3 minutes to reduce slightly.
- Add the rinsed quinoa, cooked chickpeas, and bay leaf to the pot. Pour in the water and stir well.
- Bring the mixture to a boil, then reduce the heat to low and cover the pot. Let it simmer gently for about 20-25 minutes, or until the quinoa is cooked and the stew has thickened. Stir occasionally to prevent sticking.
- About 5 minutes before the stew is done, stir in the raisins. They will plump up and add a sweet contrast to the savory stew.
- While the stew is cooking, toast the pine nuts in a small, dry skillet over medium heat, stirring frequently until golden brown, about 5 minutes. Be careful not to burn them.
- Once the stew is ready, remove the bay leaf and taste for seasoning, adjusting salt and pepper if needed.
- Ladle the stew into bowls and top with the toasted pine nuts. Serve hot and enjoy your flavorful, nutritious curried quinoa chickpea stew!
Tips:
- Toast the quinoa before cooking to enhance its nutty flavor.
- Soak the chickpeas overnight if using dried ones, to ensure they cook thoroughly.
- For an extra layer of flavor, toast the fennel seeds briefly before adding them to the stew.
- Adjust the spice level of the stew by adding more or less curry powder and black pepper depending on your taste preference.
- If you prefer a thicker stew, simmer it for a longer period or reduce the quantity of water slightly.
- Garnish with fresh herbs like cilantro or parsley to add a pop of color and freshness.
Enjoy your Curried Quinoa Chickpea Stew with Fennel, Red Pepper, and Raisins as a standalone dish or paired with a side of warm bread or a fresh salad. This recipe's vibrant flavors and nourishing ingredients make it a perfect addition to any meal plan. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 290 grams |
| Energy | |
| Calories 240kcal | 12% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 30g | 9% |
| Fiber 7g | 18% |
| Sugar 11g | 11% |
| Fat | |
| Fat 10g | 12% |
| Saturated 0.86g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 54ug | 6% |
| Choline 36mg | 7% |
| Vitamin B1 0.13mg | 11% |
| Vitamin B2 0.12mg | 9% |
| Vitamin B3 1.20mg | 7% |
| Vitamin B6 0.58mg | 34% |
| Vitamin B9 55ug | 14% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 36mg | 40% |
| Vitamin E 1.96mg | 13% |
| Vitamin K 24ug | 19% |
| Minerals | |
| Calcium, Ca 77mg | 6% |
| Copper, Cu 0.38mg | 42% |
| Iron, Fe 2.75mg | 25% |
| Magnesium, Mg 80mg | 19% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 480mg | 14% |
| Selenium, Se 2.66ug | 5% |
| Sodium, Na 510mg | 34% |
| Zinc, Zn 1.76mg | 16% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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