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Chickpea Stew
This chickpea stew is a warm, comforting dish that’s brimming with Mediterranean-inspired flavors. It features chickpeas, tomatoes, vegetables, and a blend of spices, making it a hearty meal perfect for lunch or dinner. This stew is naturally vegan and gluten-free, appealing to various dietary needs. Whether you’re meal prepping or serving it for a weeknight dinner, this dish offers versatility and can be customized with seasonal vegetables and additional spices.
Equipment
- Large Pot or Dutch Oven
- Wooden spoon
- Cutting board and knife
- Can opener
- Measuring Cups and Spoons
- Ladle
Ingredients
For the Chickpea Stew:
- 2 tablespoons olive oil
- 1 large onion diced
- 3 garlic cloves minced
- 2 carrots peeled and sliced
- 2 celery stalks chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon ground coriander
- ½ teaspoon turmeric
- ½ teaspoon ground cinnamon
- ¼ teaspoon cayenne pepper optional for extra heat
- 2 15-ounce cans chickpeas, drained and rinsed
- 1 15-ounce can diced tomatoes
- 4 cups vegetable broth
- ½ teaspoon salt or to taste
- ¼ teaspoon black pepper
- ¼ cup fresh parsley or cilantro chopped (for garnish)
- Lemon wedges for serving
Optional Add-Ins:
- 1 cup baby spinach or kale
- ½ cup coconut milk for creaminess
- Cooked quinoa or rice for serving
Instructions
Sauté the Vegetables
- Heat the Olive Oil: In a large pot or Dutch oven, heat the olive oil over medium heat.
- Cook the Onions: Add the diced onions and sauté for 5–7 minutes, until softened and translucent.
- Add the Garlic, Carrots, and Celery: Stir in the minced garlic, carrots, and celery. Cook for another 5 minutes, stirring occasionally.
Add Spices and Chickpeas
- Stir in the Spices: Add the ground cumin, smoked paprika, coriander, turmeric, cinnamon, and cayenne pepper (if using). Stir well to coat the vegetables in the spices and cook for 1 minute until fragrant.
- Add the Chickpeas and Tomatoes: Pour in the drained chickpeas and canned diced tomatoes (with their juice). Stir to combine.
Simmer the Stew
- Add the Broth: Pour in the vegetable broth and bring the mixture to a boil.
- Reduce Heat and Simmer: Once boiling, reduce the heat to low, cover the pot, and let the stew simmer for about 20–25 minutes. Stir occasionally to prevent sticking.
Adjust Seasoning and Serve
- Check Seasoning: After simmering, taste the stew and adjust seasoning with salt and pepper as needed. If you prefer a thicker stew, allow it to cook uncovered for an additional 5–10 minutes.
- Add Greens (Optional): If you're adding spinach or kale, stir them into the stew in the last 5 minutes of cooking, allowing them to wilt.
Garnish and Serve
- Garnish the Stew: Ladle the chickpea stew into bowls and garnish with fresh parsley or cilantro. Serve with lemon wedges for a bright, tangy flavor.
- Serve with Sides: This stew pairs wonderfully with crusty bread, cooked quinoa, or rice. For extra creaminess, drizzle a little coconut milk on top.
Notes
Tips for the Best Chickpea Stew
- Use Fresh Spices: Fresh spices can make a big difference in the flavor of your stew. Make sure your spices aren’t stale for maximum aroma and taste.
- Adjust Thickness: If you prefer a thicker stew, let it simmer uncovered for a few extra minutes to reduce the liquid.
- Add Coconut Milk: For a creamier version of this stew, stir in 1/2 cup of coconut milk during the last few minutes of cooking. It adds a lovely richness to the dish.
- Batch Cooking: This stew stores well, making it a perfect meal prep option. You can freeze portions for up to 3 months and thaw them as needed.
- Vary the Veggies: You can add other vegetables like zucchini, potatoes, or bell peppers for additional texture and flavor.
Nutrition Information (per serving)
- Calories: 250 kcal
- Carbohydrates: 40g
- Protein: 12g
- Fat: 5g
- Fiber: 10g
- Sodium: 500mg
- Sugars: 5g