Chickpea Stew (Vegan, Gluten-free)

Name: Chickpea Stew (Vegan, Gluten-free)
Prep time: 10 min
Cook time: 25 min
Ingredients: 1 cup chickpeas (dry or two-15 ounce cans chick peas, drained); 1 tbsp olive oil ((1/4 cup water)); 1 medium onion (minced); 2 cloves garlic (minced); 1/4 cup red bell pepper (chopped); 1 medium tomato (chopped); 1 carrot (diced); 1 tsp dried parsley; 1/2 tsp dried basil; 1/2 tsp dried oregano; 1 tbsp tomato paste; 2 cups liquid from boiled chickpeas (or vegetable broth); 1/2 tsp sea salt; 1/4 tsp Cayenne pepper

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Vegan Chickpea Stew recipe tastes delicious with rice. While we are on the subject of comforting and hearty stews, check out my Vegan Jackfruit Stew, Black Bean and Butternut Squash Stew which is also a huge hit!

This chickpea stew recipe is simple to make and delicious. It is a spiced chickpea stew but not too spicy you can always up the cayenne pepper.

I added diced carrots to make it a vegetable and chickpea stew. You can also add your favorite veggies like zucchini, eggplant or spinach.

This vegan chickpea soup is low in fat, a good source of protein, fiber, vitamin B6, and iron. Chickpeas also increase bowel health, aid in weight loss and lower cholesterol.

Why You’ll Love This Chickpea Stew Recipe

Delicious Flavor: This stew offers an amazingly delicious taste that’s both comforting and hearty.
Vegan and Gluten-Free: Perfect for those with dietary restrictions as it’s both vegan and gluten-free.
Simple Ingredients: Made with basic ingredients that are easy to find in your kitchen.
Nutrient-Rich: It’s low in fat and high in protein, fiber, vitamin B6, and iron, making it a nutritious meal choice.

Ingredients Needed

Chickpeas – Use canned chickpeas for a quicker preparation, or soak dried chickpeas overnight for a more economical option.
Olive Oil – Used for sautéing the onions and garlic, adding flavor and moisture to the stew.
Onion – Provides a savory and aromatic base for the stew.
Garlic – Use fresh garlic cloves for the best taste, but garlic powder can be a substitute.
Red Bell Pepper – You can use other bell pepper colors for variety, but we prefer the flavor red brings to this dish.
Tomato – Use ripe, fresh tomatoes for the best flavor, or canned diced tomatoes as a substitute.
Carrot – Adds a hint of sweetness and a crunchy texture to the stew.
Dried Parsley, Basil, and Oregano – Blend of dried herbs that infuse the stew with aromatic and herbal notes.
Tomato Paste – Provides a concentrated tomato flavor and thickens the stew.
Liquid from Boiled Chickpeas (or vegetable broth) – Adds moisture and flavor to the stew while helping to create the desired consistency.
Sea Salt – Enhances the overall flavor of the stew and balances the sweetness of other ingredients.
Cayenne Pepper – Adds a touch of spiciness to the stew, which can be adjusted to personal preference.

How To Make Vegan Chickpea Stew

If you are using dried chickpeas, sort, wash and soak them overnight. The next day, drain and rinse chickpeas.
Cover with water about 2 inches above chickpeas and bring to boil on medium heat.
Lower heat to simmer and cook until tender, about 1 hour. It could take longer depending on how old your dried chickpeas are.
Drain chickpeas and reserve 2 cups of liquid, set aside.
If using canned chickpeas, start at step 5.
Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 3 minutes.

Add garlic and cook for 30 seconds stirring. Stir in bell pepper, tomatoes, carrots, chickpeas, parsley, basil, and oregano. Here you can substitute herbs for Italian seasoning.
Add tomato paste and vegetable broth or reserved chickpeas water (aquafaba), cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened.
Mash some of the chickpeas, with the back of a fork to thicken the stew.
Check the seasoning, add cayenne pepper and extra salt and pepper as needed.

Expert Tips

If you’re using dried chickpeas, plan ahead. Soak them overnight and cook them until they are tender. Dried chickpeas can take longer to cook, so be patient.
To thicken the stew, use the back of a fork to mash some of the chickpeas. This will give the stew a thicker, heartier consistency.
Pay attention to the stew’s consistency. If it gets too thick, you can add a bit more vegetable broth or reserved chickpea liquid to reach your desired thickness.

Substitutions and Variations

Spicy Chickpea Stew: If you love heat, increase the amount of cayenne pepper or add some red pepper flakes for an extra kick.
Curry Chickpea Stew: Incorporate your favorite curry spices like turmeric, cumin, coriander, and garam masala for a fragrant and spiced-up version.
Coconut Chickpea Stew: Add coconut milk for a creamy and slightly sweet flavor. This creates a rich and comforting stew.
Green Chickpea Stew: Add spinach, kale, or chard to introduce a dose of leafy greens. These greens will wilt into the stew for added nutrition.

Storage Tips

Refrigeration: After preparing the Chickpea Stew, allow it to cool to room temperature before refrigerating. Store any leftovers in an airtight container. The stew can be refrigerated for up to 3 to 4 days.

Freezing: Chickpea Stew is freezer-friendly. To freeze, transfer the cooled stew to a freezer-safe container or airtight freezer bags. It can be stored in the freezer for up to 2-3 months.

Reheating: When reheating from the refrigerator, you can warm the stew on the stovetop over medium heat. Add a little water or vegetable broth to adjust the consistency if needed.

In the microwave, use a microwave-safe container and heat in 1-minute increments, stirring in between, until it’s hot throughout.

From the Freezer: If you’re reheating frozen Chickpea Stew, allow it to thaw in the refrigerator overnight. Then, reheat following the same stovetop or microwave instructions mentioned above.

Serving Suggestions

It pairs well with various sides, including brown rice, quinoa, or a slice of crusty bread.

You can also enjoy it with a side salad or steamed greens for a balanced meal.

Recipe FAQs

Can I use other vegetables in this stew?

Absolutely! You can customize the stew by adding your favorite vegetables like zucchini, eggplant, spinach, or any others you enjoy.

Can I substitute dried herbs with fresh ones?

Yes, you can use fresh herbs for a more vibrant flavor. When substituting dried herbs with fresh, use about three times the amount of fresh herbs called for in the recipe.

Are chickpeas healthy?

Yes, chickpeas are highly nutritious. They are a good source of plant-based protein, fiber, vitamins, and minerals. They can contribute to better heart health, improved digestion, and stable blood sugar levels.

Are chickpeas gluten-free?

Yes, chickpeas are naturally gluten-free. They are a suitable choice for people with celiac disease or gluten sensitivity.

Other Amazing Vegan Chickpea Recipes

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