Popular Conditions & Diets
Ingredients
16
Time
20m
Serves
4
Recipe by Kelsey Russell-Murray
Ingredients
16
Time
20m
Serves
4
Vegetarian
Lunch
30-Minute Meal
1 Tbsp
Extra-Virgin Olive Oil
1
Spanish Onion
Diced
2
Garlic Cloves
Finely Minced
2
Bell Peppers
Diced
1/4 Cup
Tomato Paste
1 tsp
Cumin
1/2 tsp
Cinnamon
1 Cup
Low-Sodium Vegetable Broth
540 ml
Low Sodium Canned Chickpeas
1/4 Cup
Natural Peanut Butter
1/4 Cup
Warm Water
1 Tbsp
Soy Sauce
3 Cups
Baby Spinach
Chopped
1/4 tsp
Sea Salt
1/4 tsp
Black Pepper
1 tsp
Red Pepper Flakes
1
In a large pot heat 1 Tbsp olive oil over medium-high heat. Add onion and sauté for 3-4 minutes, until softened. Add garlic, peppers, tomato paste, cumin, and cinnamon. Cook for 1-2 minutes, stirring often, until fragrant.
2
Add vegetable broth and chickpeas with their can liquid to the pot. Increase heat to high and bring to a boil. Once boiling, cover and reduce heat to medium-low, cooking for 8-10 minutes, stirring occasionally, until stew thickens slightly.
3
While stew is cooking, add peanut butter and ¼ cup warm water to a medium bowl, whisking to combine until smooth.
4
Add the peanut mixture, soy sauce, spinach, salt, pepper, and red pepper flakes to the stew. Roughly mash chickpeas with a potato masher to desired consistency, leaving some chickpeas whole.
5
Serve stew warm over rice or with naan. Keeps in an airtight container in the fridge for 2-3 days, or in the freezer for 1 month.
6
Substitutions: Substitute chopped kale or collard greens for baby spinach. Swap navy beans for chickpeas if you prefer. Substitute almond butter or alternate nut or seed butter for peanut butter. Omit crushed red pepper flakes if you don’t want spice. Alternately, increase red pepper flakes or add hot sauce for more heat.
I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.
