Chickpea Stew

Why You’ll Love This Recipe

Chickpea Stew is a hearty, plant-based dish packed with protein, fiber, and bold flavors. With a rich tomato base, aromatic spices, and tender chickpeas, it’s the perfect comfort food for cozy nights or meal prep. This one-pot wonder is not only nourishing but also incredibly easy to make, making it ideal for both vegans and meat-lovers looking for a healthy, satisfying option.

ingredients

this Recipe

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

olive oilonion (chopped)garlic cloves (minced)carrots (sliced)celery (sliced)canned chickpeas (drained and rinsed)canned diced tomatoesvegetable brothtomato pastespinach or kale (optional)cuminpaprikaground coriandercrushed red pepper flakes (optional)saltblack pepperfresh parsley or cilantro (for garnish)

directions

Heat olive oil in a large pot over medium heat.

Add chopped onion, carrots, and celery. Sauté for about 5-7 minutes, until softened.

Stir in minced garlic, cumin, paprika, ground coriander, and crushed red pepper flakes. Cook for 1 minute until fragrant.

Add tomato paste and stir well to coat the vegetables.

Pour in diced tomatoes, chickpeas, and vegetable broth. Stir to combine.

Bring the stew to a boil, then reduce heat and simmer uncovered for 25-30 minutes, stirring occasionally.

If using greens, stir them in during the last 5 minutes of cooking until wilted.

Season with salt and black 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 diced potatoes or sweet potatoes for extra heartiness.

Use coconut milk for a creamier version.

Swap spinach for kale, chard, or collard greens.

Add a squeeze of lemon juice for brightness before serving.

Top with crumbled feta or a dollop of yogurt if not vegan.

storage/reheating

Store Chickpea Stew in an airtight container in the fridge for up to 5 days.It reheats well on the stovetop or in the microwave.Add a splash of broth or water if it thickens too much in the fridge.Freeze for up to 3 months and thaw overnight before reheating.

FAQs

Can I use dried chickpeas?

Yes, just soak and cook them beforehand until tender.

Is this stew spicy?

It’s mildly spiced, but you can increase or omit the red pepper flakes based on preference.

Can I make this in a slow cooker?

Yes, sauté the aromatics first, then combine all ingredients in the slow cooker and cook on low for 6-8 hours.

Is this stew gluten-free?

Yes, it’s naturally gluten-free as long as the broth and canned items are certified.

Can I add grains?

Absolutely—try serving it over rice, quinoa, or couscous for a heartier meal.

What’s the best way to thicken the stew?

Mash a few chickpeas into the stew or simmer uncovered longer to reduce liquid.

Can I make it oil-free?

Yes, sauté veggies in a splash of water or broth instead of oil.

Can I double the recipe?

Definitely—this stew is perfect for batch cooking and meal prep.

What other beans can I use?

Cannellini or white beans make a great substitute.

Is this stew kid-friendly?

Yes, it’s mild and veggie-packed, great for the whole family.

Conclusion

Chickpea Stew is a simple yet soul-satisfying meal that proves healthy eating doesn’t have to be boring. With its comforting texture and rich blend of flavors, it’s perfect for warming up on chilly days or fueling your week with nourishing goodness. Make it once, and it’ll likely earn a spot in your regular rotation.

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