Warm your belly with this nutritious and satisfying stew, perfect for a wholesome dinner tonight.

1

Start by heating 2 tablespoons of olive oil in a large pot over medium heat.

2

Chop 1 onion and add it to the pot, cooking for about 5 minutes until it becomes translucent.

3

Mince 2 cloves of garlic and add them, stirring for 1 minute until fragrant.

4

Peel and chop 1 carrot, then add it to the pot, cooking for another 5 minutes.

5

Pour in 2 cups of vegetable broth and add 1 can of tomatoes, with juices.

6

Rinse and drain 2 cans of chickpeas, then add them to the pot along with 1 bay leaf.

7

Bring the mixture to a boil, then reduce heat and let it simmer for 25 minutes, allowing flavors to meld.

8

Towards the end of cooking, season with salt and pepper to taste.

9

Before serving, remove the bay leaf and garnish with fresh parsley.

4

• Add a pinch of chili flakes for a spicy kick.
• Incorporate some spinach or kale for extra greens.
• Serve with crusty bread or over rice for a heartier meal.

• Let the stew sit for a few minutes after cooking for the flavors to deepen.
• Use homemade vegetable broth for a more intense flavor.
• Feel free to mix in any leftover vegetables you have on hand.

• fat: 8 grams
• fiber: 10 grams
• protein: 12 grams
• calories: 250
• carbohydrates: 35 grams

Chickpeas are high in protein and fiber, making this dish both filling and nutritious, perfect for a healthy meal option.

• Regional Italian Recipes | John's Tastes Of Italy
• Recipes - Our Cooking Journey
• List of Italian foods and drinks - Wikipedia