Description
Hearty Chickpea Stew is a nutritious and flavorful vegan stew featuring protein-rich chickpeas, vibrant vegetables, and warming spices, perfect for cozy dinners or meal prepping. This plant-based dish offers a comforting bowl full of wholesome ingredients that combine for a satisfying meal.
Ingredients
Scale
Chickpeas and Base
- 1 (14-ounce) bag dried chickpeas
- 2 cups vegetable broth
- 3 cups water
- 1 (14.5-ounce) can diced tomatoes, with liquid
- 1 cup plant-based milk, plain, unsweetened (soy, oat, almond, or coconut)
- 3 tablespoons all-purpose flour
- 2 tablespoons tahini
Vegetables
- 1 medium onion, diced
- 4 cloves garlic, minced
- 1 (1-inch) piece fresh ginger root, peeled, finely shredded
- 2 small carrots (about 5 ounces total), sliced
- 1 medium bell pepper (red, yellow, or green), diced
- 2 cups packed chopped greens (spinach, kale, swiss chard, collard greens)
- 1 lemon, juiced
Spices and Oils
- 1 ½ tablespoons olive oil
- ½ teaspoon ground cinnamon
- 1 ½ teaspoons ground cumin
- 1 ½ teaspoons smoked paprika
- 1 teaspoon ground turmeric
- ½ teaspoon red chili flakes
- Salt, as desired (optional)
- 2 tablespoons fresh chopped parsley or cilantro
Instructions
- Soak Chickpeas: Place dried chickpeas in a large heavy pot or Dutch oven. Cover with water and soak overnight (about 8 hours). Remove from pot, rinse and drain chickpeas in a colander.
- Sauté Vegetables: Rinse out pot or Dutch oven and place on medium heat. Add olive oil. Add diced onion, minced garlic, shredded ginger, diced bell pepper, and sliced carrots. Sauté for about 5 minutes until vegetables begin to soften.
- Add Spices: Stir in ground cinnamon, cumin, smoked paprika, turmeric, and red chili flakes. Sauté for an additional minute to toast the spices and release their aromas.
- Add Chickpeas and Liquids: Add drained soaked chickpeas back into the pot. Pour in vegetable broth and water. Stir very well, cover with lid, and let cook for 55-60 minutes until chickpeas are tender yet firm on the outside. Stir frequently and add water if needed to maintain thick texture.
- Incorporate Tomatoes and Greens: Add canned diced tomatoes with their liquid, lemon juice, and the packed chopped greens. Stir to combine.
- Make and Add Roux: In a small dish, whisk together plant-based milk and all-purpose flour to form a roux. Add this mixture and the tahini into the stew. Stir continuously and cook for 5-8 minutes until the stew thickens, tahini is fully melted in, and greens are wilted. Adjust texture with additional water if necessary.
- Season and Garnish: Season with salt to taste, if desired. Sprinkle with fresh chopped parsley or cilantro just before serving.
- Serve: Serve the stew hot. Makes about 6 servings, approximately 1 ½ cups each.
Notes
- This Hearty Chickpea Stew is a satisfying, flavorful, and nutritious plant-based vegan meal in a bowl.
- Packed with protein-rich chickpeas, healthy vegetables, and warming spices, it’s perfect for cozy dinners or meal prep.
- You can use any variety of plant-based milk you prefer for the roux, such as soy, oat, almond, or coconut milk.
- Adjust the chili flakes to your desired spice level for a milder or spicier stew.
- Soaking chickpeas overnight reduces cooking time and improves digestibility.
- This stew freezes well: store leftovers in an airtight container for up to 3 months.
Nutrition
- Serving Size: 1.5 cups (approx. 315g)
- Calories: 315
- Sugar: 4 g
- Sodium: 140 mg
- Fat: 12 g
- Saturated Fat: 1 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 51 g
- Fiber: 10 g
- Protein: 17 g
- Cholesterol: 0 mg
