This Chickpea and Vegetable Stew is a delicious and nutritious option for anyone looking to manage their blood sugar levels effectively. It’s loaded with protein, fiber, and an array of vegetables, providing a burst of flavors with every bite. This hearty meal is perfect for lunch or dinner, bringing warmth and comfort to your table.
Ingredients:
For the Stew:
- Chickpeas: 100 grams, soaked for 2 hours
- Onion: 1, chopped
- Vegetable Oil: 2 tablespoons
- Garlic: 3 cloves, minced
- Ginger: To taste, minced
- Bell Pepper: 1, chopped
- Tomatoes: 3, chopped
- Mushrooms: 7, sliced
- Butter: 35 grams
- Chili Pepper: 20 grams, chopped
- Salt: To taste
- Ground Pepper: To taste
- Turmeric: 1/2 teaspoon
- Coriander: 1 tablespoon, chopped
- Spring Onions: 2, chopped
- Parmesan Cheese: 200 grams, grated
- Eggs: 2, beaten
- Olive Oil: 1 tablespoon
- Oat Flakes: 2 tablespoons
- Milk: 700 ml
- Mozzarella Cheese: 100 grams, grated
- Cheese of Choice: 150 grams, grated (e.g., Cheddar, Gouda)
- Nutmeg: A pinch
- Fresh Parsley: For garnish
For the Yogurt Sauce:
- Yogurt: 3 tablespoons
- Dill: 1 tablespoon, chopped
- Garlic: 2 cloves, minced
- Lemon Juice: From 1/2 lemon
- Salt: To taste
Instructions:
1. Prepare the Chickpeas:
- Soak the chickpeas in water for 2 hours.
- Drain and cook in fresh water for about 45 minutes until tender. Set aside.
2. Prepare the Vegetables:
- Chop the onion, garlic, bell pepper, and tomatoes.
- Slice the mushrooms.
3. Cook the Base:
- In a large pot, heat vegetable oil over medium heat.
- Add the chopped onion and cook until translucent.
- Add garlic and ginger, sauté for another minute until fragrant.
- Add the chopped bell pepper and cook for 3-4 minutes until softened.
4. Add Tomatoes and Chickpeas:
- Add the chopped tomatoes to the pot and cover with boiling water. Let it cook for 5 minutes.
- Chop half of the cooked chickpeas and add them to the pot, along with the remaining whole chickpeas.
5. Season and Simmer:
- Season with salt, ground pepper, and turmeric.
- Add butter and chopped chili pepper. Stir well and let the mixture cook for 15 minutes.
6. Add More Vegetables and Cheese:
- Add the sliced mushrooms, coriander, and spring onions to the pot.
- Stir in the grated Parmesan cheese until well combined.
- Add the beaten eggs and stir continuously to avoid scrambling.
7. Cooking and Baking:
- Preheat the oven to 180°C (350°F).
- Drizzle olive oil over the mixture and bake for 35 minutes until golden brown.
8. Prepare the Yogurt Sauce:
- In a small bowl, mix yogurt, dill, minced garlic, lemon juice, and salt. Set aside for serving.
9. Final Touches:
- After baking, return the pot to the stove. Add oat flakes and milk, stirring well. Cook on low heat for 15 minutes until the mixture thickens.
- Stir in the grated mozzarella cheese and your choice of cheese. Season with salt, pepper, and a pinch of nutmeg.
- Add more butter if desired for richness.
10. Serve:
- Garnish with fresh parsley and serve hot with a dollop of the prepared yogurt sauce.
Tips and Variations:
- For a Vegan Version: Replace butter with plant-based margarine and use a vegan cheese substitute.
- Add More Veggies: Feel free to add other vegetables like spinach, zucchini, or carrots for added nutrition and variety.
- Customize the Spice Level: Adjust the amount of chili pepper and ginger to suit your preferred spice level.
Nutritional Benefits:
- Chickpeas: High in protein, fiber, and low glycemic index, which help in managing blood sugar levels.
- Tomatoes and Peppers: Rich in vitamins A and C, supporting immune health.
- Turmeric and Ginger: Contain anti-inflammatory properties that can aid in digestion and overall health.
- Cheese and Eggs: Provide protein and calcium, adding richness and flavor to the stew.
Enjoy this hearty Chickpea and Vegetable Stew as a comforting, nutritious meal that satisfies your taste buds and supports a healthy lifestyle!