Introduction:

Looking for a hearty and nourishing meal that’s packed with flavor? This Proso Millet and Chickpea Stew is a fantastic choice! Proso millet, a highly nutritious and gluten-free grain, adds a satisfying texture to the stew, while chickpeas bring in protein and fiber. Infused with aromatic spices and vegetables, this stew is a complete meal that’s perfect for cozy dinners or meal prepping for the week. It’s rich, filling, and incredibly easy to make.

Ingredients:

• 1/2 cup proso millet, rinsed
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 onion, chopped
• 3 cloves garlic, minced
• 1-inch piece ginger, minced
• 2 carrots, diced
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth or water
• 2 tablespoons olive oil
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground cinnamon
• Salt and pepper to taste
• Fresh parsley or cilantro, chopped (for garnish)
• Lemon wedges (for serving)

Instructions:

1. Cook the Proso Millet:
   • In a medium saucepan, bring 1 cup of water to a boil. Add the rinsed proso millet, reduce the heat, cover, and simmer for 15-20 minutes, or until the millet is tender and the water is absorbed.
   • Fluff the millet with a fork and set it aside.
2. Sauté the Vegetables:
   • In a large pot, heat the olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
   • Add the chopped onion, garlic, and ginger to the pot, and sauté until the onion becomes translucent, about 4-5 minutes.
   • Stir in the diced carrots, bell pepper, and zucchini. Cook for another 5 minutes, allowing the vegetables to soften slightly.
3. Add Spices and Chickpeas:
   • Stir in the ground coriander, turmeric, smoked paprika, and cinnamon. Cook for 1-2 minutes to toast the spices.
   • Add the diced tomatoes (with their juice) and the drained chickpeas. Mix everything well.
4. Simmer the Stew:
   • Pour in the vegetable broth and bring the stew to a boil. Reduce the heat to low, cover, and let it simmer for 20-25 minutes, or until the vegetables are tender and the flavors have melded together.
   • If the stew is too thick, you can add a little more broth or water to reach your desired consistency.
5. Combine and Serve:
   • Stir in the cooked proso millet and let the stew simmer for another 5 minutes to warm through.
   • Season with salt and pepper to taste.
6. Garnish and Enjoy:
   • Ladle the Proso Millet and Chickpea Stew into bowls. Garnish with fresh parsley or cilantro, and serve with lemon wedges on the side for a bright, tangy finish.

Tips:

• Protein Boost: For extra protein, you can add some cooked lentils or tofu to the stew.
• Meal Prep: This stew stores well in the refrigerator for up to 4 days, making it an excellent option for meal prep. Reheat gently on the stove or in the microwave before serving.
• Spice Variation: Adjust the spices to your taste. For a spicier stew, add some chili flakes or a dash of hot sauce.

Conclusion:

Proso Millet and Chickpea Stew is a delicious, hearty, and healthy meal that’s perfect for any time of the year. The combination of protein-rich chickpeas and nutrient-dense millet, along with a medley of vegetables and warm spices, makes this stew both satisfying and nourishing. Easy to prepare and full of flavor, it’s a go-to recipe for a comforting bowl of goodness!

4o