Why You’ll Love This Recipe
Chickpea Stew is a hearty, comforting dish packed with plant-based protein and rich, earthy flavors. Made with simple pantry staples and fresh vegetables, this vegan and gluten-free stew is both nutritious and satisfying. It’s perfect for meal prep, quick dinners, or cozy nights in. The combination of chickpeas, tomatoes, and spices creates a warming, nourishing bowl that’s good for your body and soul.
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
chickpeasoniongarliccarrotscelerydiced tomatoes (canned or fresh)vegetable brotholive oilsaltblack peppercuminpaprikaturmericcayenne pepper (optional)spinach or kalelemon juicefresh parsley (for garnish)
directions
Heat olive oil in a large pot over medium heat.
Add chopped onions, carrots, and celery. Sauté for 5-7 minutes until softened.
Stir in minced garlic and cook for another minute.
Add cumin, paprika, turmeric, salt, black pepper, and cayenne if using. Stir to coat the vegetables in the spices.
Pour in the diced tomatoes and vegetable broth, then add the chickpeas.
Bring to a boil, then reduce heat and let simmer for 20-25 minutes, allowing the flavors to meld.
Stir in spinach or kale and cook until wilted, about 2-3 minutes.
Finish with a squeeze of lemon juice for brightness.
Taste and adjust seasoning if needed.
Garnish with chopped fresh parsley 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 of the stew.
Stir in cooked quinoa or brown rice for added bulk.
Swap chickpeas with white beans or lentils for a different legume profile.
Include bell peppers or zucchini for more veggie variety.
storage/reheating
Store leftover chickpea stew in an airtight container in the refrigerator for up to 5 days.It can also be frozen for up to 2 months.To reheat, warm on the stovetop over medium heat or microwave in short intervals, stirring in between.
FAQs
Can I use canned chickpeas?
Yes, canned chickpeas are convenient and work perfectly. Just rinse and drain before using.
Is this stew spicy?
The cayenne pepper adds optional heat. Adjust or omit based on your preference.
Can I make this in a slow cooker?
Yes, sauté the veggies first, then transfer everything to a slow cooker and cook on low for 6-7 hours or high for 3-4 hours.
How do I thicken the stew?
Mash a few chickpeas with a spoon or blend a small portion of the stew and stir it back in.
Can I eat this stew cold?
It’s best served warm, but you can enjoy it chilled as a hearty salad-style bowl.
Is it suitable for meal prep?
Absolutely! It stores well and flavors deepen over time, making it even tastier the next day.
Conclusion
Chickpea Stew is a nourishing, flavorful meal that’s both easy to make and incredibly versatile. Whether you’re vegan, gluten-free, or just looking for a wholesome dish, this stew checks all the boxes. It’s the kind of meal you’ll turn to again and again for comfort, convenience, and nutrition.
Print
Chickpea Stew (Vegan, Gluten-free)
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
Description
A hearty and flavorful chickpea stew that’s vegan and gluten-free. Packed with vegetables, spices, and protein-rich chickpeas, it’s perfect for a comforting meal any time of the year.
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 can (14 oz) diced tomatoes
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- Salt and pepper to taste
- 1 tablespoon lemon juice
- 2 cups spinach or kale, chopped
- Fresh parsley for garnish (optional)
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onion and sauté until translucent, about 5 minutes.
- Stir in the garlic, carrots, celery, and red bell pepper. Cook for another 5-7 minutes until the vegetables start to soften.
- Add the zucchini, diced tomatoes, chickpeas, and vegetable broth.
- Season with cumin, smoked paprika, turmeric, cinnamon, salt, and pepper.
- Bring to a boil, then reduce heat and let simmer for 20-25 minutes, until the vegetables are tender and the flavors have melded.
- Stir in the lemon juice and chopped spinach or kale. Cook for 2-3 minutes until greens are wilted.
- Taste and adjust seasoning if needed.
- Serve hot, garnished with fresh parsley if desired.
Notes
- This stew can be stored in the fridge for up to 5 days.
- Freezes well for up to 3 months—just thaw and reheat.
- Serve with rice, quinoa, or crusty gluten-free bread.
- Add a pinch of chili flakes for a spicier version.
Nutrition
- Serving Size: 1.5 cups
- Calories: 280
- Sugar: 8g
- Sodium: 640mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 11g
- Cholesterol: 0mg
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