Lenten food with chickpeas

Vegan Chickpea Dish – A Nourishing and Comforting Delight

Preparation time: 15 minutes
Cooking time: 1 hour and 10 minutes
Total time: 1 hour and 25 minutes
Servings: 4

Are you looking for a simple, tasty, and nutritious vegan recipe? This chickpea dish is the perfect choice! Not only is this recipe economical, but it is also full of flavor, making it ideal for everyday meals or impressing guests.

The history of chickpeas is fascinating; they have been used for centuries in various cultures, appreciated not only for their taste but also for their nutritional benefits. Rich in protein, fiber, and minerals, chickpeas are an excellent choice for those seeking a healthy diet, especially during fasting periods.

Ingredients:
- 200 g dried chickpeas
- 2 medium onions
- 1 bell pepper (preferably red for a sweeter taste)
- 1 large carrot
- 3 tablespoons of tomato paste
- 50 ml oil (olive or sunflower)
- Salt (to taste)
- Pepper (to taste)
- Oregano (1 teaspoon)
- Fresh dill (at the end, for garnish)

Step by step for a perfect result:

1. Hydrating the chickpeas: This is an essential step! Soak the chickpeas in cold water overnight. This will significantly reduce cooking time and make them easier to digest. If you don't have time to soak them overnight, you can boil them for 2 hours before use, but soaking is always recommended.

2. Boiling the chickpeas: After soaking, rinse the chickpeas under cold water and place them in a pot with fresh water. Boil them over medium heat for 40-60 minutes, or until they become soft. Be careful not to overcook them to avoid turning them into a paste. Once boiled, drain and set aside.

3. Preparing the vegetables: In a large skillet, add the oil and heat it over medium heat. When the oil is hot, add the finely chopped onion. Sauté the onion until it becomes translucent, then add the diced bell pepper and grated carrot. Sauté the vegetables for 5-7 minutes until they soften and release their flavors.

4. Adding the tomato paste: Once the vegetables are cooked, add the tomato paste. Mix well to combine the ingredients and let them simmer for 2-3 minutes to intensify the flavors.

5. Combining the ingredients: Now, add the boiled chickpeas to the skillet, mixing all the ingredients well. Let the mixture simmer on low heat for 20-25 minutes, allowing the chickpeas to absorb the flavors of the vegetables and spices.

6. Seasoning: Finally, adjust with salt, pepper, and oregano to taste. Oregano not only adds a fragrant note but also a beautiful color to the dish.

7. Finishing and serving: Before serving, add the chopped fresh dill, which will give a touch of freshness to the dish. You can serve the meal hot, alongside a green salad or creamy polenta.

Practical tips:
- If you want a more intense flavor, you can add a few chopped garlic cloves along with the vegetables.
- This recipe is easily adaptable: you can add vegetables like zucchini or eggplant, depending on your preferences.
- The vegan chickpea dish pairs perfectly with a refreshing drink, such as mint tea or lemonade.

Nutritional benefits:
This recipe is not only delicious but also extremely nutritious. Chickpeas are rich in plant-based protein, making them ideal for vegans and vegetarians. They are also an excellent source of fiber, which aids in healthy digestion and maintaining optimal body weight.

Frequently asked questions:
1. *Can I use canned chickpeas?* Yes, you can use canned chickpeas, but make sure to rinse them well to remove excess sodium.
2. *What other spices can I add?* You can experiment with cumin, paprika, or sweet pepper to diversify the dish's flavor.
3. *How do I store leftovers?* The chickpea dish stores well in the refrigerator for 2-3 days, and the flavor improves the next day as the flavors meld together.

This vegan chickpea dish will not only satisfy your hunger but also provide you with a moment of joy in the kitchen. So put on your apron, prepare the ingredients, and enjoy a simple yet flavorful dish! Enjoy your meal!