Italian Chickpea Stew

Ingredients

• 2 cups (400g) dried chickpeas, soaked overnight 2 cups (400g) dried chickpeas, soaked overnight
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 onion, finely chopped 1 onion, finely chopped
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 carrot, diced 1 carrot, diced
• 1 celery stalk, diced 1 celery stalk, diced
• 1 can (400g) crushed tomatoes 1 can (400g) crushed tomatoes
• 1 teaspoon tomato paste 1 teaspoon tomato paste
• 1 teaspoon dried rosemary 1 teaspoon dried rosemary
• 2 bay leaves 2 bay leaves
• 1/2 teaspoon red chili flakes (optional) 1/2 teaspoon red chili flakes (optional)
• Salt and pepper, to taste Salt and pepper, to taste
• Fresh parsley, for garnish Fresh parsley, for garnish

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 8g, 1g
• Carbohydrates (total, sugars): 52g, 10g
• Protein: 14g
• Fiber: 12g
• Salt: 1.5g

Preparation

1. 1.
   Drain and rinse the soaked chickpeas.
2. 2.
   In a large pot, heat olive oil over medium heat. Add the onion and garlic, and sauté until translucent.
3. 3.
   Add the carrot and celery, and cook for another 5 minutes until slightly softened.
4. 4.
   Stir in the crushed tomatoes, tomato paste, dried rosemary, bay leaves, and red chili flakes (if using). Season with salt and pepper.
5. 5.
   Add the soaked chickpeas to the pot and pour in enough water to cover the chickpeas by about an inch.
6. 6.
   Bring the stew to a boil, then reduce the heat to low. Cover and simmer for 1.5 to 2 hours, or until the chickpeas are tender and the flavors have melded together.
7. 7.
   Remove the bay leaves and adjust the seasoning if needed.
8. 8.
   Serve the Italian Chickpea Stew hot, garnished with fresh parsley. Drizzle with extra virgin olive oil and sprinkle with grated Parmesan cheese, if desired.

Treat your ingredients with care...

• Chickpeas — Soaking the chickpeas overnight helps to reduce the cooking time and ensures they cook evenly. Alternatively, you can use canned chickpeas, but adjust the cooking time accordingly.
• Dried rosemary — If you prefer a milder rosemary flavor, you can use fresh rosemary instead of dried. Simply chop a few sprigs and add them to the stew.

Tips & Tricks

• For a creamier texture, you can blend a portion of the stew using an immersion blender before serving.
• If you prefer a spicier stew, increase the amount of red chili flakes or add a pinch of cayenne pepper.
• Leftovers can be stored in the refrigerator for up to 3 days and taste even better the next day as the flavors continue to develop.

Serving advice

Italian Chickpea Stew is best served hot, allowing the flavors to fully come together. Serve it as a main course with a side of crusty bread or polenta to soak up the delicious sauce. It also pairs well with a fresh green salad for a complete and satisfying meal.

Presentation advice

When serving the Italian Chickpea Stew, ladle it into individual bowls and garnish with a sprig of fresh parsley. Drizzle a swirl of extra virgin olive oil on top and sprinkle with grated Parmesan cheese for an extra touch of flavor and visual appeal.