Garbanzo Squash Stew

This is a clean-out-the-fridge stew that drinks up the last of your aromatics and turns into something genuinely good for you. Chickpeas bring plant protein and a creamy bite when cooked tender. Winter squash lends sweet body and beta-carotene depth. Tomatoes and spicy tomato juice form the backbone broth, while fresh spinach tossed in at the end keeps its bright color and slight bite.

The water-based saute at the start is the only unusual move. Most stews start with oil; this one cooks the onions and garlic in a splash of water, keeping the whole pot oil-free and lower in fat. The aromatics still soften and release their flavor, just without the richness oil would provide.

Use butternut, kabocha, or acorn squash here. They hold their shape over a 30-minute simmer, while delicate or summer squash collapse into mush.

Kitchen Tips

• Cut squash into even ½-inch cubes. Inconsistent sizes mean some pieces are mush while others stay raw.
• Add the spinach in the last 2-3 minutes only. Longer and it loses color and structure, going from vivid green to that olive-drab cafeteria look.
• Drain and rinse canned chickpeas thoroughly. The starchy can liquid (aquafaba) makes the stew cloudy if you don’t.
• Spicy tomato juice (V8 spicy) is the recipe’s call, but plain tomato juice with a teaspoon of Tabasco added works equally well.

Variations

• Add 1 teaspoon of cumin and ½ teaspoon of cinnamon for a North African Moroccan-leaning version.
• Stir in 1 cup of cooked quinoa at the end for a heartier whole-grain bowl.
• Top with crumbled feta and a drizzle of olive oil for a Greek twist if you’re not keeping it strictly vegan.