풍부한 에우스칼둔 병아리콩과 시금치 스튜
(Rich Euskaldun Chickpea and Spinach Stew)
(0 리뷰)
재료
-
400 grams 통조림 병아리콩
(거른 후 헹군)
-
200 grams 신선한 시금치
(Washed and roughly chopped)
-
3 tbsp 엑스트라 버진 올리브 오일
(preferably Spanish olive oil)
-
1 medium 양파
(잘게 썬)
-
3 cloves 마늘 쪽
(다진)
-
1 tsp 훈제 파프리카
(pimentón de la Vera for authenticity)
-
500 ml 채소 육수
(낮은 나트륨 선호)
-
1 leaf 월계수 잎
(신선한 또는 말린)
-
1/4 tsp 홍고추 가루
(optional for a mild heat)
-
1 tbsp 레몬 주스
(밝음을 위해 신선하게 짜낸)
소금, to taste
흑후추, to taste
(거른 후 헹군)
(Washed and roughly chopped)
(preferably Spanish olive oil)
(잘게 썬)
(다진)
(pimentón de la Vera for authenticity)
(낮은 나트륨 선호)
(신선한 또는 말린)
(optional for a mild heat)
(밝음을 위해 신선하게 짜낸)
영양 정보
- 인분: 4
- 1인분 크기: 1 bowl (approx. 300g)
- Calories: 320 kcal
- Carbohydrates: 45 g
- Protein: 15 g
- Fat: 8 g
- Fiber: 12 g
- Sugar: 5 g
- Sodium: 540 mg
- Cholesterol: 0 mg
- Calcium: 120 mg
- Iron: 4.5 mg
조리법
-
1 - Prepare Vegetables:
Rinse the canned chickpeas thoroughly and drain. Chop the spinach roughly. Finely chop the onion and mince garlic cloves.
-
2 - Sauté Aromatics:
Heat olive oil in a deep pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes. Add minced garlic and smoked paprika, stirring for another 2-3 minutes until fragrant.
-
3 - Cook Chickpeas:
Add drained chickpeas and stir to coat with the spices. Pour in vegetable broth, add bay leaf and chili flakes if using. Bring to a boil, then reduce heat and simmer uncovered for 15-20 minutes.
-
4 - Add Spinach:
Add chopped spinach to the pot and cook for an additional 5 minutes until wilted and tender.
-
5 - Season and finish:
Discard bay leaf. Season stew with salt, freshly ground black pepper to taste. Stir in fresh lemon juice just before serving for brightness.
-
6 - Serve Hot:
Ladle the stew into bowls and optionally drizzle a little olive oil on top. Serve warm with crusty bread.
Rinse the canned chickpeas thoroughly and drain. Chop the spinach roughly. Finely chop the onion and mince garlic cloves.
Heat olive oil in a deep pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes. Add minced garlic and smoked paprika, stirring for another 2-3 minutes until fragrant.
Add drained chickpeas and stir to coat with the spices. Pour in vegetable broth, add bay leaf and chili flakes if using. Bring to a boil, then reduce heat and simmer uncovered for 15-20 minutes.
Add chopped spinach to the pot and cook for an additional 5 minutes until wilted and tender.
Discard bay leaf. Season stew with salt, freshly ground black pepper to taste. Stir in fresh lemon juice just before serving for brightness.
Ladle the stew into bowls and optionally drizzle a little olive oil on top. Serve warm with crusty bread.
풍부한 에우스칼둔 병아리콩과 시금치 스튜 :에 대한 자세한 정보
Euskaldun Chickpea and Spinach Stew: A Comforting Basque-Inspired Dish
The Euskaldun Chickpea and Spinach Stew is a riff on traditional Basque flavors blended into a vegetarian one-pot stew. Chickpeas—an essential legume in Mediterranean diets—provide a hearty, protein-packed base while fresh spinach adds vibrant color and earthiness. The use of smoked paprika (pimentón de la Vera) deepens the umami character, honoring the Basque region's love for smoked peppers.
History and Cultural Significance
The Basque Country, straddling northern Spain and southwestern France, dishes out abundant recipes featuring legumes, greens, and smoked flavors. While seafood and meat feature heavily, plant-based stews are also well respected for their nourishing simplicity. This stew echoes the humble, sustaining meals Basque elders would enjoy during colder months.
Tips & Notes
- To intensify flavor, sauté the paprika lightly to unleash its smoky aroma before adding chickpeas.
- Opt for homemade vegetable broth or an unsalted variety to control the salt levels.
- Incorporating fresh lemon juice at the end brightens the stew, balancing smoky and robust elements.
- This recipe is perfect for meal prep; flavors meld more with rest.
- For a vegan version, ensure no animal-derived broth is used.
Unique Aspects
What sets this stew apart is its marriage of simple pantry staples with bold Basque seasoning traditions. It’s comforting yet light, suitable for vegetarians and anyone looking for a wholesome, fiber-rich meal. The recipe’s flexibility—add chili flakes to spice or serve with rustic sourdough bread—allows it to cater to varying palates.
Personal Thoughts
This dish resonates as one of those perfect all-day cooks: toss ingredients in, stir through conversations or leisurely books, and emerge with a bowl full of rich cultural essence fused into a warm meal. It demonstrates the power of humble ingredients uplifted through regional tradition and careful seasoning, perfectly capturing Basque culinary soul.
