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 chickpeas stew is simple to make and delicious. It is a spiced chickpea stew but not too spicy you can always up the cayenne pepper.
It is low in fat, a good source of protein, fiber, vitamin B6, and iron. They increase bowel health, aid in weight loss and lower cholesterol. 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 simple chickpea stew was originally published on Nov 18, 2014
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. Heres 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.
Other Amazing Vegan Chickpea Recipes
- Easy Chickpea Salad Sandwich
- Chickpea Shepherd’s Pie
- Chickpea Tacos
- Jamaican Style Chickpea Curry
- Asparagus And Chickpea Pesto
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Categories
- Categories: Gluten-Free, Vegan
- Courses: Entrée, Main Course, Stew
- Cuisines: American, Italian
- Season: All Year
Nutrition
(Per portion)- Energy: 400 kcal / 1672 kJ
- Fat: 8 g
- Protein: 20 g
- Carbs: 27 g
Cooking Time
- Preparation: 10 min
- Cooking: 25 min
- Ready in: 40 min
- For:
- 6 servings
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
Instructions
- 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.
- 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. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil, and oregano.
- 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.
- Delicious served with brown rice.
I made it and then blended it, served over pasta and it was so delicious and filling, thank you for such a good recipe <3
Barb, I’m so happy you enjoyed it. Thank you for sharing how you served it.
This was delicious and the combined flavor of the spices, herbs, and tomato paste was really tasty. This is true comfort in a bowl!
I had two large potatoes that I needed to use, so I added them. They did add some bulk and starchiness…not necessary, but didn’t take away from the overall recipe. The only reason I mention this is because the recipe, as written, has the ability to be so versatile. Thanks for sharing this great stew!
Karen, I’m so happy you enjoyed it and love your adjustments. Thank you for sharing your feedback.
This was delicious!! I used just one can of garbanzo beans, and doubled the veggies and spices (except the salt)… and used only 1/8 tsp. cayenne pepper I didn’t have tomato paste, but used two tbsp. red curry paste instead. At the end I added about a teaspoon of potato starch instead of mashing the garbanzo beans. Next time I will double the recipe! 😀
Thanks Michelle – this was delicious! Once cooked, I blended about 10% in the nutribullet then added it back to the pot to thicken it up. I had it with basmati rice and greens.
Esther, thank you for your feedback. Thank you for sharing your adjustments with us.
Love this recipe! Simple, easy, delicious! On a weekly rotation.
Lois, I’m so happy you enjoyed it. Thank you for sharing your feedback, I really appreciate it.
Family loves this!
Sam, that is awesome. I’m happy your family loved it. Thank you for your feedback.
Thank you Michelle, great recipe. I ended up cooking this in the Instant pot and serving it with a side of rice. The family enjoyed it, even the kids. :)
Ooh that’s so awesome, I’m so happy it turned out great in the instant pot. Thank you for sharing your feedback with us.
Hi there! How long did you cook it for in the Instant Pot and did you sauté first or everything in at once?
Thank you in advance. :)
Made this tonight and LOVED it! So simple and delicious.
Leslie, I’m so happy you enjoyed it. Thank you for sharing your feedback.
This was delicious! I was out of carrots so I substituted zucchini and it was great! Also sprinkled some grated pecorino on top. Thanks for the recipe!
This was perfect for fall. I blended about 2 cups of the stew instead of mashing for a smoother consistency. Also decided I wanted a bit more umami flavor so I added some mushroom umami powder, the tiniest bit of soy sauce, and about 2 teaspoons of nutritional yeast. Thank you for one of the few vegan recipes I’ve ever truly found satisfying!
Really good!! I added some cooked broccoli from last nights leftovers and didn’t have tomatoes. Will make again. Thanks :)
Denise, I’m so happy you enjoyed it. Thank you for sharing your adjustments.
Denise, I’m happy you enjoyed it and made it your own. Thank you for sharing your feedback.
Hi!
This recipe is great and I’m so happy I found it but what can I do if my chickpeas are still very firm after 30 min? Are they supposed to be soft?
I’m happy you enjoy it. Your chickpea is still firm because of the brand if you are using canned chickpeas. Some brands are firmer than others. You will just need to add extra vegetable broth and cook until softer.
How much is a serving? It shows calories per serving and that it makes 6 servings but it doesn’t say how much a serving is. Unless I’m just not seeing it. Thank you so much.
Cristin, cooked Beans/legumes are 1/2 cup per serving. There are approximately 3 cups of beans so about 6 servings. Use an online calculator like my fitness pal, that is what I did. I used https://www.verywellfit.com/recipe-nutrition-analyzer-4157076. I hope this helps.
This was so delicious and I would make again! I added some toasted naan on the side and it was so yummy.
Lakishia, I’m so happy you enjoyed it. Thank you for sharing your feedback.
So delicious! The tomato, oregano, basil, and parsley were out of the garden! Was a very tasty and simple dinner! Thank you!
Oh lovely, there is nothing like fresh veggies. I’m happy you enjoyed.
This was sooooo delicious. So filling! I ate the whole dish by myself in two days. I made it as part of my meal prep with brown rice and asparagus. Will definitely be a go to recipe. Thank you. 🤗
Lydia, I’m happy you enjoyed it. Sounds yummy with brown rice and asparagus.