Chickpea Moqueca: Flavor and Health on a Plate!

If you are looking for a meal that combines flavor, health and tradition, Chickpea Moqueca is the perfect choice!

Inspired by the classic Brazilian moqueca, this version focuses on green, nutrient-rich ingredients, creating a dish that is both aesthetically beautiful and nutritious.

Incorporating chickpea moqueca guarantees a source of protein vegetable, while fresh vegetables offer an abundance of fiber and vitamins, making this recipe ideal for those looking for a lifestyle healthier, without sacrificing flavor.

Detailed Ingredients Chickpea Moqueca

• 1 cup cooked chickpeas
• 1/2 chopped green pepper
• 1 medium zucchini, cut into thin slices
• 1 cup fresh spinach
• 2 cloves of minced garlic
• 1 medium onion, sliced
• 200 ml coconut milk
• 2 tablespoons olive oil
• 1/2 teaspoon smoked paprika
• 1 teaspoon ground cumin
• Salt and black pepper to taste
• Juice of half a lemon
• Chopped fresh coriander for garnish

Suggested substitutions:

• Instead of spinach, you can use kale or arugula.
• Chickpeas can be replaced with lentils or white beans.

Detailed Preparation Method

1. Preparation of Ingredients:
   Start by draining and rinsing the cooked chickpeas. Then prepare all the vegetables: cut the bell pepper and zucchini into thin slices. Chop the garlic and slice the onion.

2. Initial Cooking:
   In a large saucepan, heat the olive oil over medium heat. Add the garlic and onion, sautéing until translucent. Add the bell pepper and zucchini and sauté for about 5 minutes.

3. Add the Liquids:
   Add the coconut milk to the pan, stirring well to combine the flavors. Season with smoked paprika, cumin, salt and pepper to taste.

4. Add the Chickpeas:
   Stir the cooked chickpeas into the pan, making sure all the ingredients are well coated in the coconut milk sauce.

5. Finishing the Moqueca:
   Let the mixture cook over low heat for about 10 minutes, until the vegetables are tender. Add the spinach last, stirring until it wilts.

6. Final Touch:
   Drizzle with lime juice and garnish with fresh cilantro before serving.

Extra Information

• Nutritional Value (per serving):

  • Calories: 250
  • Proteins: 10g
  • Fats: 14g
  • Carbohydrates: 24g

• Side dishes:
  Serve with brown rice or quinoa for a complete meal.

• Occasion:
  Ideal for family dinners or as a post-workout meal due to its high protein content.

• Estimated Cost:
  Approximately R$ 30.00 for 4 servings.

• Preparation Time:
  30 minutes in total.

• Difficulty Level:
  Easy – Perfect even for kitchen beginners.

• Useful Tips:
  Try adding other vegetables of your choice, such as broccoli or peas. For a spicy kick, add a pinch of red pepper powder.

History

The inspiration for Green Chickpea Moqueca came during a trip to the interior of Bahia, where the local cuisine is rich in flavors and traditions.

I was welcomed by a family who taught me how to prepare the classic moqueca with ingredients from their backyard.

Excited about this experience, when I returned home, I tried the green version, adapting the recipe to the ingredients I liked most.

The result was an innovative blend that evokes memories of friendship and authenticity.

I hope this recipe inspires and delights your taste buds!