Hearty Chickpea Stew

Hearty Chickpea Stew Recipe | Healthy & Comforting Plant-Based Meal

Craving a comforting and nutritious plant-based meal? My Hearty Chickpea Stew recipe is packed with protein-rich chickpeas, vibrant vegetables, and aromatic spices, making it the perfect dish for cozy dinners or meal prep. This hearty stew is not only vegetarian and vegan, it’s also full of flavor, warmth, and wholesome ingredients. Whether you’re looking to nourish your body or simply enjoy a satisfying, healthy meal, this easy chickpea stew will quickly become a favorite in your recipe rotation!

This chickpea stew recipe is based on dried chickpeas, onions, carrots, bell peppers, canned tomatoes, greens, and a blending of spices. Just soak the chickpeas overnight, saute the veggies, and simmer everything together until it’s tender. You’ll be rewarded with a meal in one! If you want to use canned chickpeas, go ahead. You can save time, and this recipe will still taste delicious. I love to serve this stew with whole grain bread, or you can even spoon it over brown basmati rice. Fragrant and satisfying, this rich yet budget-friendly stew is the perfect comfort food meal to cozy up to any day of the week. You can make this recipe gluten-free with one easy swap.

Nutrition Highlights

• Protein-packed: Essential for muscle repair, immune function, and overall health.
• High in fiber: Supports digestion, lowers cholesterol, and helps with blood sugar control.
• Rich in vitamins and minerals: Particularly vitamin A, C, K, folate, calcium, and iron.
• Heart-healthy fats: Olive oil and tahini provide monounsaturated fats and omega-3 fatty acids.
• Low in sodium and saturated fat: Promotes heart health and reduces the risk of chronic diseases.
• Anti-inflammatory: Key ingredients like garlic and ginger help reduce inflammation in the body.

Hearty Chickpea Stew

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• Author: The Plant-Powered Dietitian
• Total Time: 1 ½ hour (not including soaking time)
• Yield: 6 servings 1x

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Description

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 flavorful spices, it’s the perfect nourishing stew for cozy dinners or meal prep.

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Ingredients

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• 1 (14-ounce) bag dried chickpeas (you can substitute for 2 15-ounce cans chickpeas, see directions below)
• 1 ½ tablespoons olive oil
• 4 cloves garlic, minced
• 1 (1-inch) piece fresh ginger root, peeled, finely shredded
• 1 medium onion, diced
• 2 small carrots (about 5 ounces total), sliced
• 1 medium bell pepper (red, yellow, or green), diced
• ½ teaspoon ground cinnamon
• 1 ½ teaspoons ground cumin
• 1 ½ teaspoons smoked paprika
• 1 teaspoon ground turmeric
• ½ teaspoon red chili flakes
• 2 cups vegetable broth
• 3 cups water (omit if using canned chickpeas)
• 1 (14.5-ounce) can diced tomatoes, with liquid
• 1 lemon, juiced
• 2 cups packed chopped greens (i.e., spinach, kale, swiss chard, collard greens)
• 1 cup plant-based milk, plain, unsweetened (i.e., soy, oat, almond, or coconut)
• 3 tablespoons all-purpose flour
• 2 tablespoons tahini
• Salt, as desired (optional)
• 2 tablespoons fresh chopped parsley or cilantro

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Instructions

1. Place dried chickpeas in a large heavy pot or Dutch oven. Cover with water and soak overnight (about 8 hours). Remove from pot, and rinse and drain chickpeas in a colander. (If using canned chickpeas, skip soaking and rinse and drain 2 cans chickpeas)
2. Rinse out pot or Dutch oven and place on medium heat. Add olive oil.
3. Add onion, garlic, ginger, bell pepper, and carrots and sauté for about 5 minutes, until vegetables start to soften.
4. Add cinnamon, cumin, smoked paprika, turmeric, and red chili flakes and sauté for an additional minute.
5. Add the drained (or canned) soaked chickpeas to the pot.
6. Add vegetable broth and water (omit water if using canned chickpeas). Stir very well, cover with a lid, and cook for 55-60 minutes until chickpeas are firm on the outside yet tender (or about 25 minutes, until vegetables are tender, if using canned chickpeas). Stir frequently. If necessary, replace water lost to evaporation. Should be a very thick texture.
7. Add canned tomatoes, lemon juice, and chopped greens.
8. In a small dish, stir together plant-based milk and flour with a whisk to make a roux.
9. Add to the stew, along with the tahini. Stir well while cooking for about 5-8 minutes until mixture is thickened, tahini is melted into mixture, and greens are wilted yet. May add additional water if needed to adjust the texture of the stew.
10. May season with salt, if needed (optional).
11. Sprinkle with fresh chopped parsley or cilantro. Serve immediately.
12. Makes 6 servings (about 1 1/2 cups each).

• Prep Time: 20 minutes
• Cook Time: 1 hour 10 minutes

Nutrition

• Serving Size: 315
• Sugar: 4 g
• Sodium: 140 mg
• Fat: 12 g
• Saturated Fat: 1 g
• Carbohydrates: 51 g
• Fiber: 10 g
• Protein: 17 g

10 Plant-Based Stew Recipes

For other stew recipes, check out some of my favorites:

• Texas Vegan Chili with Sorghum
• Black Eyed Peas Sweet Potato Chili
• Curried Lentil Quinoa Soup
• Red Lentil Stew with Root Vegetables
• Quinoa Corn Chowder with Beans
• Curried Vegetable Leek Soup
• Mediterranean Heirloom Bean Soup
• Smoky Lentil Chili
• Barley Vegetable Stone Soup
• Vegan Tortilla Soup

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