Estofado de Garbanzos y Coliflor con Especias (Spiced Chickpea and Cauliflower Stew)
Warm up your evening with this hearty and flavorful stew that packs a protein punch and loads of spices!
Start by heating 2 tablespoons of olive oil in a large pot over medium heat. Once hot, add 1 diced onion and sauté for about 5 minutes until it softens.
Add 4 minced garlic cloves and continue to cook for another 1-2 minutes until fragrant.
Next, add 2 diced carrots and 1 diced bell pepper. Cook for 5 minutes, stirring occasionally.
Stir in the 1 teaspoon of cumin, 1 teaspoon of coriander, and 1 teaspoon of paprika, and cook for an additional 1 minute to toast the spices.
Add 1 head of cauliflower, chopped into florets, into the pot along with 1 can of drained chickpeas and 4 cups of vegetable broth.
Season with salt and pepper to taste. Bring the stew to a gentle boil, then reduce the heat and let it simmer uncovered for 25 minutes until the cauliflower is tender.
After 25 minutes, taste the stew and adjust seasoning if needed. If you want, you can add more broth for a soupier consistency.
Once done, serve the stew hot, garnished with chopped cilantro.
4 servings
- Add spinach or kale during the last 5 minutes of cooking for added nutrients.
- Top the stew with a dollop of yogurt for creaminess and tang.
- Serve with warm crusty bread to soak up the delicious broth.
- For a richer flavor, sauté the spices longer until you can smell them.
- Using homemade vegetable broth can make a huge difference in taste.
- You can add a dash of lemon juice before serving for a refreshing twist.
- fat: 10 grams
- carbs: 45 grams
- fiber: 10 grams
- protein: 12 grams
- calories: 300
This stew is high in protein and fiber from the chickpeas, promoting fullness and digestive health, while the veggies provide essential vitamins and minerals.
