Chickpea Stew (Vegan, Gluten-free)

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Here is the best comforting and hearty Chickpea Stew (Vegan, Gluten-free) ever! Made with simple ingredients from basic ingredients with an amazingly delicious taste that will keep you coming back for more!

Chickpea Stew (Vegan, Gluten-free)

Vegan Chickpea Stew recipe tastes delicious with rice. While we are on the subject of comforting and hearty stews, check out my Vegan Jackfruit StewBlack 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

Chickpea Stew (Vegan, Gluten-Free)

 

How To Make Vegan Chickpea Stew?

  1. If you are using dried chickpeas, sort, wash and soak them overnight. The next day, drain and rinse chickpeas. 
  2. Cover with water about 2 inches above chickpeas and bring to boil on medium heat.
  3. Lower heat to simmer and cook until tender, about 1 hour. It could take longer depending on how old your dried chickpeas are. 
  4. Drain chickpeas and reserve 2 cups of liquid, set aside.
  5. If using canned chickpeas, start at step 5.
  6. Heat oil or water in a large saucepan on medium-high heat.  Add onions and cook until soft, about 3 minutes.
  7. 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.
  8. 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.
  9. Mash some of the chickpeas, with the back of a fork to thicken the stew.
  10. Check the seasoning, add cayenne pepper and extra salt and pepper as needed.

Chickpea Stew (Vegan, Gluten-Free)

Other Amazing Vegan Chickpea Recipes

  1. Easy Chickpea Salad Sandwich
  2. Chickpea Shepherd’s Pie
  3. Chickpea Tacos
  4. Jamaican Style Chickpea Curry
  5. Asparagus And Chickpea Pesto

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Categories

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

Instructions

  1. If you are using dried chickpeas, sort, wash and soak them overnight. The next day, drain and rinse chickpeas.
  2. Cover with water about 2 inches above chickpeas and bring to boil on medium heat.
  3. Lower heat to simmer and cook until tender, about 1 hour.
  4. Drain chickpeas and reserve 2 cups of liquid, set aside.
  5. If using canned chickpeas, start at step 5.
  6. Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 3 minutes.
  7. Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil, and oregano.
  8. 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.
  9. Mash some of the chickpeas, with the back of a fork to thicken the stew.
  10. Check the seasoning, add cayenne pepper and extra salt and pepper as needed.
  11. Delicious served with brown rice.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

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303 Comments
  1. Karen
    February 20, 2021

    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!

  2. Nancy
    January 31, 2021

    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! 😀

  3. Esther Campbell
    January 21, 2021

    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.

  4. Lois
    January 15, 2021

    Love this recipe! Simple, easy, delicious! On a weekly rotation.

  5. Sam
    January 13, 2021

    Family loves this!

  6. Andrea
    December 29, 2020

    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. :)

    • Michelle Blackwood, RN
      December 29, 2020

      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.

    • Chantal
      February 14, 2021

      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. :)

  7. Leslie
    November 5, 2020

    Made this tonight and LOVED it! So simple and delicious.

  8. Ashley
    November 2, 2020

    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!

  9. Ellie
    October 30, 2020

    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!

  10. Denise
    October 16, 2020

    Really good!! I added some cooked broccoli from last nights leftovers and didn’t have tomatoes. Will make again. Thanks :)

  11. Rai
    October 13, 2020

    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?

    • Michelle Blackwood, RN
      October 13, 2020

      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.

      • Cristin
        January 2, 2021

        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.

  12. Lakishia
    August 16, 2020

    This was so delicious and I would make again! I added some toasted naan on the side and it was so yummy.

  13. Rebecca Rose
    July 28, 2020

    So delicious! The tomato, oregano, basil, and parsley were out of the garden! Was a very tasty and simple dinner! Thank you!

  14. Lydia
    July 13, 2020

    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. 🤗