This delicious vegan chickpea stew is easy to make, flavorful and satisfying! Warm and nourishing, with savory spices, plant-based protein, and chunks of vegetables, this aromatic stew is the delicious meal for you!
I developed this recipe for spiced chickpea stew for those nights when putting a nutritious dinner on the table sounds impossible….maybe you haven’t even had a chance to go to the grocery store in days…..but you are determined to limit the take out. You can use frozen veggies—of any type—in place of fresh if that’s all you have. It will still taste great! This is also an awesome recipe for meal prep Sunday. You can make a pot when you have time and gently reheat when you need it most.
Ingredient Notes
- Beans: chickpeas hold their shape when cooked into a stew, the firm texture is appealing to me. . I made this with cannellini beans recently and they kinda fell apart to make for a creamy texture…I was caught by surprise…it was awesome.
- Spices: coriander, cumin, paprika, turmeric, cardamom and cinnamon build some bold beautiful flavor that take on the garlic and jalapeno in just the right way making this one of my favorite savory recipes.
- Vegetables: Fresh or frozen….use what you have!
How to make it
Start by prepping all the veggies so they’re ready to be cooked!
- Saute onions, garlic, jalapenos.
- Add spices, veggies and beans. Stir well.
- Add in veggie broth and tomatoes and simmer.
- Stir in lemon juice and sprinkle with fresh herbs.
Debra’s Pro Tips
- This recipe is awesome if you’re trying to go meatless, even a few days a week. With added fiber and protein from the beans, you’ll feel satisfied.
- Serve with a simple cauliflower rice or jasmine rice with herbs.
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📖 Recipe
Spiced Chickpea Stew + Veggies
Ingredients
- 2 Tablespoons olive oil
- 1 medium sweet onion Vidalia, small dice
- 4 cloves garlic minced
- 1 large jalapeno seeded and minced
- 1 teaspoons ground cumin
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- ½ teaspoon white pepper
- ½ teaspoon sea salt
- ½ teaspoon turmeric
- ¼ teaspoon ground cardamom
- ¼ teaspoon cinnamon
- ½ head cauliflower chopped into small florets,
- 3 large carrots sliced into rounds—-or maybe parsnips
- 1 ½ cups cooked chickpeas
- 2 cups crushed tomatoes.
- 1 cup veggie stock
- 1 Tablespoon fresh lemon juice
- ¼ cup flat leaf parsley chopped
Instructions
- Heat heavy skillet over medium heat and then swirl in oil.
- Saute onion for 5 minutes, stirring occasionally. Add in garlic, jalapeno and spices and cook for 30 seconds, careful not to burn the garlic.
- Add in the veggies and chick peas and stir to coat with spices.
- Next, add in stock, tomatoes and bring to a boil. Lower the heat, cover and simmer for 10 minutes. Stir well, making sure all veggies are submerged in sauce. If necessary, add more stock. Cook for an additional 10-15 minutes until veggies are tender.
- Stir in lemon juice and sprinkle with fresh parsley. Serve warm over rice or cauli rice.
Notes
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
Jillian
I need to make this ASAP! All these flavors look amazing!
Debra Klein
Enjoy….it’s definitely a tasty one.
Adrianne
This is a heartwarming recipe! I am keeping the recipe for the next cold night, this will warm me right up! Jasmine rice is perfect for this recipe.
Debra Klein
Yes! This will definitely help you stay warm and cozy.
Emily
I love the sound of this, so hearty and delicious!
Debra Klein
Thank you. Exactly what I was looking to achieve.
Michelle
This looks like such a warming and tasty stew. Perfect for this time of the year, and great that it’s so healthy too!
Debra Klein
No reason food can’t accomplish two tasks as once….nutritious and delicious….and throw in a little comfort there too!
Mary Bostow
Great recipe. I like all the ingredients in it. This is perfect for me. I’m sure these tastes are amazing! So YUMMY!
Debra Klein
My thoughts exactly! Clean and tasty!
Kirsten/ComfortablyDomestic
This recipe is right up my alley! A hearty veggie stew is so comforting on a cold day! I especially like that you snuck kale into the jasmine rice. I plan to do the same!
Debra Klein
Awesome. I sneak leafy greens into many things….people don’t notice and it’s such a nutritional boost, why not?
Gloria
This stew looks delicious. I love working with chickpeas. So nutritious, and the perfect meat alternative. Budget-friendly too. Stew is a staple for comfort food season.
Debra Klein
I know. Comforting, nutritious, economical, tasty…..
Lisa
You’re right — as we get into the season, with kids activities and holiday pressures, the stresses can leave me reaching for the Papa John’s speed dial, when what I really need (and want) is a hot bowl of comfort food like this. I love the chick peas in this stew, we use them all the time in salads, but have never thought to include them in a stew before. This looks really hearty and nutritious. This is a perfect quick meal for a busy weeknight. Meatless Mondays here we come…
Debra Klein
Exactly the scenario I created this for. Enjoy.
Traci
This is the perfect, plant-based meal for fall and winter! I love the simple ingredients and hassle-free assembly. Bonus for getting loads of protein and fiber in such a healthy, meatless dish. Thank your for the recipe! Sharing!
Debra Klein
Thanks so much. Protein, fiber, good taste are all important when meal planning.
Eileen Kelly
Meal planning is one of those things that everyone forgets about but its so important! This is such a delicious soup that is full of flavor. It is an easy recipe that will fill you up. No need for a quick fast food when this chickpea stew is in the rotation.
Debra Klein
Thank you. Exactly the void I wanted to fill.
stef
I’m guilty as charged. When things get busy, I order in or go out. I’m have to give this recipe a try. It looks so perfect for a cool fall day.
Debra Klein
Good on you for noticing this…..make a double batch and freeze some to have on hand for when things are busy.
Tina
Just finished 2 platefuls of this spiced chickpea veg stew! The spice combination is amazing. I used one carrot and a very large parsnip, which worked very well. Didn’t have jalapenos so just used 1/4 tsp chilli flakes (I definitely should have used less of those as that made it very hot!). Also I didnt have any parsley so used a little chopped cilantro thrown into the cooking towards the end. Fortunately that worked very well too. Also I chopped up a little bit of preserved lemon and put that in with the lemon juice. Again – that worked.
Really good recipe – will definitely use again. In fact have really enjoyed each of your recipes that I have tried. Thanks so much xx
Tracy Koslicki
I was JUST looking for a recipe like this. This is exactly the kind of stew that I think I can make for my very carnivore husband where he wont notice / miss the meat! I have lots of chickpeas I’m ready to put to use in this – pinning for later!
Debra Klein
Awesome. You can also make this no beef stew for hubby….I have served it to many carnivores who just love it. Let me know how it goes!
Tina
I love the idea of using cardamom and cinnamon together in this chickpea stew. I am always looking for new soup recipes since the temps have dipped. This stew looks like it could warm from the inside out. Definitely will have to try this!
Debra Klein
Thanks….using warming spices ups the ante on warm comfort food!
Donna
What a big bowl of comfort, these flavors go so well together and make the kitchen all warm and cozy!
Debra Klein
You’re so right….the house smells divine every time I make this.
Tracy
The prep on these is SO easy!! I love that it’s all just thrown in a food processor! And sweetening with maple syrup is my favorite! I grew up in NH and so we only use REAL NH maple syrup – my mom sends it to me by the quart! 😉
Traci
Gorgeous recipe…and just in time for me to dive into my giant bag of almond flour I bought recently. I absolutely love blueberry muffins, and the fact that they can be grain free…and still delicious with the perfect texture? That’s fabulous!!! Love it that these are naturally sweetened too! Thanks for the recipe!
Dana
I love that you mixed this in your blender. Why have I never done this!? I’m also a huge fan of the natural sweeteners here. Blueberry muffins are one of my faves. Can’t wait to make a batch of these! They’ll be a fantastic breakfast and/or mid-morning snack!
Jeff Goldman
Deb, these blueberry muffins are soooo good. May be a weekly thing.
PatB
Don’t have white pepper. A few twists of black pepper might do? Organic canned chick peas okay?
Debra Klein
Yes!!! To all your questions….any kind of pepper is good. Organic canned chickpeas are a great choice. Enjoy…and let me know how it comes out.
Debra Klein
Absolutely all all of those questions. I’ve used black pepper in this recipe before….very good. Organic canned chickpeas….perfect! Enjoy.