Why You’ll Love This Recipe
Chickpea Stew is a hearty, wholesome, and comforting dish packed with plant-based protein and bold flavors. Naturally vegan and gluten-free, this stew is perfect for weeknight dinners or meal prepping. It’s loaded with tender chickpeas, vibrant vegetables, and warming spices, making it both satisfying and nourishing.
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
cooked chickpeas (or canned, drained and rinsed)oniongarliccarrotscelerybell pepperdiced tomatoes (canned or fresh)vegetable brotholive oilground cuminpaprikaturmericcayenne pepper (optional)bay leafsalt and pepperfresh parsley or cilantro (for garnish)
directions
Heat olive oil in a large pot over medium heat.
Add chopped onion, garlic, carrots, celery, and bell pepper. Sauté for 5-7 minutes until vegetables begin to soften.
Stir in ground cumin, paprika, turmeric, and cayenne (if using), cooking for 1-2 minutes to release the aromas.
Add chickpeas, diced tomatoes, bay leaf, and vegetable broth. Stir to combine.
Bring to a boil, then reduce heat to low and let simmer for 25-30 minutes until vegetables are tender and flavors meld.
Remove bay leaf and season with salt and pepper to taste.
Garnish with chopped parsley or cilantro before serving.
Servings and timing
This recipe yields approximately 4 servings.Preparation time: 10 minutesCooking time: 30 minutesTotal time: 40 minutes
Variations
Add spinach or kale during the last 5 minutes of cooking for extra greens.
Use sweet potatoes or zucchini for added variety.
Add a splash of coconut milk for a creamier stew.
Serve over rice or quinoa for a heartier meal.
Spice it up with harissa or curry powder instead of cayenne.
storage/reheating
Store chickpea stew in an airtight container in the fridge for up to 5 days.It also freezes well for up to 2 months.Reheat gently on the stove or in the microwave, adding a splash of water or broth if needed.
FAQs
Is this stew spicy?
It’s mildly spiced, but you can omit or adjust the cayenne to suit your taste.
Can I use dried chickpeas?
Yes, just soak and cook them in advance before adding to the stew.
What can I serve this with?
It pairs well with rice, flatbread, or even just a side salad.
Can I make this in a slow cooker?
Yes, simply sauté the vegetables and spices first, then transfer everything to the slow cooker and cook on low for 6-8 hours.
Can I use other beans?
Absolutely—white beans or lentils work well as alternatives.
Is it suitable for kids?
Yes, just tone down the spices and serve with bread or rice for a kid-friendly option.
Does this stew thicken as it sits?
Yes, it thickens slightly over time. Add extra broth when reheating if needed.
Can I batch cook this?
Definitely, it’s great for meal prep and freezes beautifully.
Conclusion
Chickpea Stew is a flavorful and filling plant-based meal that’s as easy to make as it is delicious. With its simple ingredients and cozy flavors, it’s a perfect dish for busy nights or nourishing lunches. Customize it with your favorite veggies and spices, and enjoy a warm, healthy bowl anytime.
Print
Chickpea Stew (Vegan, Gluten-free)
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
Description
A hearty and flavorful vegan chickpea stew that’s naturally gluten-free, packed with vegetables, spices, and protein-rich chickpeas. Perfect for a cozy dinner or meal prep.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 medium carrots, sliced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 can (14 oz) diced tomatoes
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 2 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional)
- Salt and pepper to taste
- 2 cups fresh spinach or kale
- Juice of 1/2 lemon
- Fresh cilantro, chopped (for garnish)
Instructions
- Heat olive oil in a large pot over medium heat.
- Add diced onion and sauté for 3-4 minutes until translucent.
- Stir in garlic and ginger, cooking for another minute until fragrant.
- Add carrots, bell pepper, and zucchini, and sauté for 5 minutes.
- Mix in the cumin, coriander, turmeric, smoked paprika, and cayenne pepper. Stir well to coat the vegetables in spices.
- Pour in the diced tomatoes and chickpeas, followed by the vegetable broth. Stir to combine.
- Bring the stew to a boil, then reduce heat and simmer uncovered for 20-25 minutes until vegetables are tender and flavors meld.
- Stir in spinach or kale and cook for an additional 2-3 minutes until wilted.
- Add lemon juice, season with salt and pepper to taste, and stir well.
- Serve hot, garnished with fresh cilantro.
Notes
- This stew tastes even better the next day as the flavors deepen overnight.
- Serve with rice, quinoa, or crusty gluten-free bread for a complete meal.
- Add a splash of coconut milk for a creamier texture.
Nutrition
- Serving Size: 1.5 cups
- Calories: 280
- Sugar: 7g
- Sodium: 540mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 37g
- Fiber: 10g
- Protein: 11g
- Cholesterol: 0mg
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