Slow-Cooker Chickpea Stew

For the past few weeks, I've been so busy with school and work that I've barely had time to think. Luckily for me, I have a slow-cooker (or "crockpot") in my cabinet that I was able to whip out for today's delicious and nutritious meal. I just prepared the ingredients for the slow-cooker, combined them, and turned on the machine. While I was at work, the slow-cooker did its magic and a warm, hearty meal was waiting for me when I returned.

This vegetarian stew is flavored with some Middle-Eastern and Indian spices, including Garam masala, paprika, and cumin. You can usually find all of these spices in your local supermarket. The heaping portions of chickpeas, spinach, tomatoes, mushrooms, and onions contribute earthy flavors and enough fiber and protein to really fill you up and keep you from snacking. Try serving this dish with whole-wheat couscous, like I did, or with brown basmati rice or even pearled barley. Mmmmmm....bon appetit!

Slow-Cooker Chickpea Stew

Serves 8

Ingredients

2 T extra virgin olive oil

1 small onion, diced

2 cloves garlic, minced

1 cup white mushrooms, sliced

3, 15-oz cans garbanzo beans (chickpeas), rinsed and drained

2 medium tomatoes (about 2 cups), roughly chopped

2 small potatoes (about 2 cups), 1" dice

1 1/2 cup baby carrots

1, 6-oz can tomato paste

24-fl oz vegetable broth (low sodium)

1 tsp garam masala

2 tsp paprika

1/2 tsp cumin

2 tsp salt

1 tsp black pepper

3 cups fresh spinach, roughly chopped

1 T cornstarch (plus cold water), if you desire a thicker consistency stew

Methods

1. Add olive oil to a large frying pan and put on medium heat. Add onions and saute until turn translucent, about 5-7 minutes.

2. Add garlic and mushrooms, stir. Saute until the mushrooms become soft, about 5-7 minutes. Remove the pan from heat and add its ingredients to the crockpot. 

3. Add the garbanzo beans, tomatoes, potatoes, carrots, tomato paste, broth, and spices to the crockpot. Stir to mix all ingredients together. 

4. Turn the crockpot to "low" heat and let cook for 5-7 hours. Remember that every time you remove the lid from the pot, you are removing heat! It takes about 15 minutes for the crockpot to get back up to the proper temperature. 

5. About 30 minutes before your stew is done, quickly remove the lid and stir in the chopped spinach. Return the lid and let the spinach wilt into the stew. 

6. If you desire a thicker stew, you can also add in about 1T cornstarch (dissolved in cold water) at this time as well. 

Enjoy your stew warm over some whole wheat couscous, barley, or brown basmati rice! Try adding some toppings like grated asiago cheese or cilantro! Let me know what you think!