SpanishEasy · Warm
A warm, gently spiced stew of chickpeas and roasted bell pepper, slow-simmered with onion and carrot for a soft, comforting bowl that is easy on the teeth and kind to a smaller appetite.
20 min
45 min
2 min
1h 7m
Method
Preheat the oven to 200°C (400°F). Place the whole bell pepper on a baking sheet and roast for 20 to 25 minutes, turning once, until the skin is charred and blistered.
Transfer the roasted pepper to a bowl and cover with a plate or plastic wrap. Let it steam for 10 minutes, then peel off the skin, remove the seeds, and slice into strips. Set aside.
Peel and finely dice the yellow onion. Peel and mince the garlic cloves. Peel and slice the carrot into thin rounds. Peel and cube the potato into small pieces, about 1 centimeter.
Pour in the chicken broth and add the cubed potato and sliced carrot. Stir in the tomato sauce. Bring to a gentle simmer, then reduce the heat to low and cook for 10 minutes until the potato is almost tender.
Nutri-Score
Excellent balance
A–E · lower is better · score -11
Calories
791
per serving
Protein
31g
Carbs
123g
Fat
22g
Sat. fat
3g
Fiber
22g
Sugar
16g
Sodium
635mg
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Environmental impact
Low impact
A–E · lower is better · includes estimates
kg CO2e
0.6
per serving
Water
0.9m³
Land
28Pt
Runoff
0.09g P
chickpeas drives 30% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
Umami
Sweet
Salty
Sour
Bitter
Spicy
Textures
Aromas
Kitchen Equipment
Primary Tool
SaucepanTechniques
Safety & Storage
Cross Contamination
If using commercial chicken broth, verify the label for allergen information as some broths may contain gluten or be processed in facilities with allergen交叉 contamination.
Cooking Temperature
Ensure the stew reaches a gentle simmer (around 85-95°C/185-203°F) during cooking. The low-heat simmering for 10-20 minutes per stage ensures food reaches safe temperatures.
Ensure the stew reaches a gentle simmer (around 85-95°C/185-203°F) and verify with a food thermometer that chicken broth reaches 165°F (74°C) if reheating from cold storage.
Storage
Cool the stew to room temperature within 2 hours, then refrigerate in an airtight container. Use within 3-4 days or freeze for up to 2-3 months. Reheat thoroughly until steaming hot throughout.
Handling
When roasting the bell pepper, use tongs to turn it safely and allow it to cool slightly before peeling to avoid burns from steam trapped under the skin.
Allergen Warning
If serving with the optional white bread accompaniment, note that bread contains wheat gluten which is not present in the stew itself.
This single-portion recipe minimizes leftover storage concerns, but any uneaten portion should be promptly refrigerated. The soft texture and mild seasoning make it suitable for individuals with sensitive digestive systems.
Pro Tips
Technique
When roasting the bell pepper, don't worry about getting the skin perfectly black — those charred spots are where the sweetness lives, and they'll slide right off after the steam bath. Just be patient and let it cool covered.
Substitution
If chickpeas are too tough for your needs, replace them with well-drained canned white beans or even a handful of cooked lentils; both will break down gently into the broth and keep the stew soft.
Flavor Boost
A small spoonful of good yogurt stirred in at the table adds a cooling richness that pairs beautifully with the roasted pepper and cumin.
From the chef
After forty years of feeding crowds, I finally learned that a single bowl can be just as nourishing as a feast. This stew is the kind of thing I wish someone had taught me years ago — gentle enough for tired gums, kind to a modest appetite, and done in the time it takes to listen to the morning radio. The roasted pepper sweetens the broth, the chickpeas give it body, and a little lemon wakes everything up without any fuss at all.
Source: generated · June 10, 2026