Chickpea and Wild Rice Stew
This hearty chickpea and wild rice stew is full of good for you ingredients like butternut squash and sweet potatoes. Butternut squash, sweet potatoes, and aromatics, along with thyme, tomato paste, and spices, are all simmered to perfection to create a hearty broth. Hearty chickpeas and nutty wild rice make this vegan soup super filling, highly nutritious, and addictively delicious. This vegan wild rice soup is completely oil-free and can be refrigerated for up to 5 days!
Ingredients
- 1 cup wild rice uncooked
- 1 tbsp fresh thyme leaves
- 10 cups water
- 2 sweet potatoes peeled and chopped
- 1 cup butternut squash, fresh or frozen cubed
- ½ cup frozen corn
- 3 carrots peeled and chopped in rounds
- 1 stalk celery cut thin
- 15 oz chickpeas canned, drained
- 2 tsp salt
- 2 tbsp onion powder
- 1 tbsp garlic powder
- 1 tbsp smoked paprika
- 1 tsp oregano
- 3 bay leaves
- 2 tbsp tomato paste
- black pepper to taste
Instructions
- In a large pot on high heat, bring wild rice, fresh thyme and water to a boil.
- Meanwhile chop the sweet potato, carrots, butternut squash, and celery. Add to the boiling soup.
- Add the chickpeas, corn, salt, onion powder, garlic powder, smoked paprika, oregano, bay leaves, and tomato paste. Continue to boil until rice and vegetables are tender. This will take 45- 60 minutes from start to finish.
- Enjoy within 5 days when cooled and stored properly in the refrigerator. It will last up to 3 months in the freezer.
Nutrition
Calories: 169kcalCarbohydrates: 35gProtein: 6gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.3gSodium: 662mgPotassium: 494mgFiber: 6gSugar: 4gVitamin A: 11402IUVitamin C: 8mgCalcium: 67mgIron: 2mg
Tried this recipe?Let us know how it was!