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
Cook 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.
Love this recipe I’ve made it 3 times now and my 9 month old enjoys it mashed a little more too! Thank you!
Kayla, that’s so wonderful. I’m so happy you and your baby enjoyed it. Thank you for sharing your feedback with us.
Well. I’m not vegan or gluten-free. But this stew was delicious and will be lovely all week for lunch with a salad. Excellent.
Jen I’m so happy you enjoyed it. Thank you for sharing your feedback with us!
Kid approved! Easy, quick, and simple enough. Loved it
Thank you Johnna, I really appreciate your feedback.
So good and healthy! Have made this several times and add two cans of diced tomatoes. Fresh corn would be great too! Thanks!
Whitney, thank you for your feedback, love your adjustment. I’m happy you enjoyed it.
Hi again! Now when I try to print, only the first page shows up…strange…
Hello my web developer told me to tell you to try to disable Grammarly if you have it on.
Hi! I can’t seem to be able to print this recipe — any suggestions? Ty!
Lynne, let me have my web developer take a look, I had problems recently but thought it was just my device.
TYSM, Michelle! It’s such a great recipe!!
Soooo good. I had this over potatoes and went back for thirds. The flavours in this are so delicious!
Heath, I’m so happy you enjoyed it. Thank you for your feedback.