Italian Chickpea Stew

This chickpea stew is mixed with a medley of vegetables that are soaked in a tomato base sauce. Fused with fresh herbs and melted parmesan cheese that bring out the true Italian flavors of the dish. Top it off with a garlic basil pesto and you have got yourself a beautiful balance of sweet and salty.

This stew can be eaten as is for a lighter meal, or as pasta sauce. I enjoyed it both ways. This dish is truly not complete without the pesto garnish. This can be made ahead of time and frozen if needed. If you do not like pesto the dish still works, but it is definitely a winner with the pesto! I have added my pesto recipe below, but you can always buy some if you aren’t in the mood to whip it up yourself.

Serves 5-7 people

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The goods:

• 1 tbsp olive oil

• 1 yellow onion, sliced

• 1-2 garlic cloves, minced

• 1 large head broccoli, cut into 2inch pieces

• 2 zucchini/summer squash

• 4 carrots

• 16-32 oz can chickpea

• 32 oz can whole tomatoes

• 5 sprigs thyme.

• 5 sprigs parsley

• Salt and pepper

• 1/4 tsp rosemary

• 1/4 tsp basil

• Dash or red pepper flakes

• 2-4 cups broth (more broth makes it soupier)

• Parmesan cheese

• Optional: nutritional yeast, pasta

Spinach Basil Pesto:

• 4 cups spinach

• 1 garlic head

• 4 cups basil

• Parmesan, shredded

• 1/3 cup olive oil

• 1/2 cup walnuts or pine nuts

• 2 tsp salt

The prep:

1. In a large pot add the olive oil, followed by the onions. Stir the onions around as they turn translucent and add carrots plus salt.

2. Add broccoli florets and continue to cook. Next add squash and tomatoes, press firmly on tomatoes so that juices come out. Season with a dash of salt and pepper and red pepper flakes.

3. Pour in chickpeas and season with basil and rosemary. Bring the heat to high and add broth. Once boiling, lower the heat and sprinkle with parmesan cheese or nutritional yeast to make vegan.

4. Place thyme and parsley in the pot on top of soup (including the stem, you will remove at the end)

5. Allow steam to ventilate and remove lid. Continue to cook on Bean/Chili setting for another 10 minutes without the lid (your stew should be bubbling). Add more parmesan, salt and seasonings if necessary.

6. Simmer with the lid on for about 20 minutes, the longer you cook, the longer the flavors absorb. Remove parsley and thyme before serving.

7. For the pesto: in a food processor or blender add the spinach, basil and garlic and pulse (do not blend). Begin to add olive oil in increments, walnuts, and salt continuing to pulse. Blend parmesan cheese and more olive oil. Taste along the way, and continue to add olive for thinner pesto and more cheese/salt as desired!

8. If making pasta: Put a pot of water on with salt. Once boiling add pasta and cook until directed on box. 

9. Add all contents to a bowl, mix and enjoy!