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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Nutrition
- 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
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 this chickpea stew for the first time today, and both my daughter and I loved it! This stew will be on the menu on a weekly basis from now on. Thank you so much for sharing this recipe!
Kersti, I’m happy that you and your daughter enjoyed it. Thank you for sharing your feedback.
Lovely recipe! Improvised a Wee bit by adding some frozen spinach, a few potatoes, and a tin of white kidney beans to go with the chickpeas. Otherwise we stayed true to the rest of the recipe. Completely recommend puréeing a couple of ladles full of the finished stew. Really added to the final product. A definite Keeper!
Mille grazie, Michelle!
Steve, I’m happy you loved it and made it your own. Thank you for sharing your adjustments with us.
Very delicious stew. Thanks for sharing. Can any leftovers be frozen?
Thank you Victoria, yes it can be frozen.
Excellent recipe! We just made it! It was so delicious, light and healthy… real comfort food here!
Thank you 🙏
Thank you for the recipe. Delicious! I used one can of black beans and one can of chickpeas.
Hi Michelle, I am going to try this stew, it sounds great! I am an IIN graduate. So happy to see your cookbook is coming soon!
Hello Cindy, so nice to meet my fellow IIN graduate. Many blessings on your journey. I have 2 published cookbooks. Here is the link https://www.amazon.com/Michelle-Blackwood/e/B00RAKSJG0/ref=dp_byline_cont_book_1
ok sounds good i’m going to make this because it’s raining outside and i saved this along time ago, so here we go————
Ernie, I hope you enjoyed it and it was comforting!
The recipe of this chickpea is impressive. I liked it at once I tasted it. Thank you for sharing.
I’m so happy you love it, thank you!
This was soo good for a chilly winter evening, definitely adding it to my recipe binder! I want to print it out again but now there is no print button?
Thank you Nicole, I’m so happy you enjoyed it. The print button is below the first recipe photo on the page.
This looks so good! I’m going to add mushrooms and either kale or spinach to mine!
Thank you Kaitlyn, sounds great its a very flexible recipe.
Is there a way to print this recipe without all the headers/footers and graphics? My mother in law made it and i want to add it to my binder. It’s delicious!
Karen, click on the Print tab right below the first image.
We make this often, it’s a family favourite. I add some green pepper and some grated potato too.
Oh I love how you make it your own Katie, thank you for sharing your feedback.
The nutritional value says 400 calories per portion. Are you including brown rice or just the stew? Thank you for the recipe. It was delicious!
Rachel, thank you, please plug the information in a nutrition calculator. MyFitnesspal.com or https://www.verywellfit.com/recipe-nutrition-analyzer-4157076. I am an RN by background and love to cook. Google requires that I run the recipe through a calculator and I did, a reader said it is half the calorie I wrote so I guess its 200 calories per serving instead of 400.
I made this recipe and it was delicious. Had to make a few substitutions though. I forgot to buy tomato paste, so instead I used 4 oz of tomato sauce and .5 cup less vegetable broth. I also shaved 1 piece of corn on the cob into the stew instead of a tomato. Then I couldn’t find my cayenne pepper so I mixed red chili flakes, paprika & chili powder. Turned out great! I am only coming up with about 1/2 the amount of calories listed here though if you divide this into 6 servings.
Ashley love your substitution, I’m happy it turned out great. When it comes to nutrition data, I just plug the amount in a nutrition calculator and write down the numbers it calculates, I figure calculators differ and sometimes brands of ingredients differ but I would be happier with half the calories. Thank you for leaving your feedback.
This looks amazing, thank you! Has anyone tried this in instant pot? Thinking of just tossing all in for 15min and crossing fingers?
How did the instant pot method work?
I’ve tried this recipe many times with and without curry and I never get tired of it. My family loves it! Thank you for sharing ❤️
Wow that’s wonderful to hear Gloria, thank you for sharing your feedback, I love how you added curry powder and how your family loves it.
Gloria that’s awesome, I’m happy you and your family loves it and you have made it your own. Thank you for your feedback.
I just made in this in 10 minutes cutting every possible corner (sorry purists – still better than opening a can of soup) : canned chickpeas liquid and all, onion powder, garlic powder, a couple limp carrots, dried herbs, and a couple fresh tomatoes from the garden. AND IT WAS AMAZING! Cannot wait to try again the right way when I have more time. :)
Rochelle, you are my kind of cook, I don’t like to spend too long in the kitchen, I’m happy it turned out great. Thank you for sharing your version, you got me at a couple of limp carrots, love how you don’t waste food.
Michelle, Well done! This chickpea stew recipe is so delicious. I’ve cooked up a few of your recipes now, and none is more delicious than the next. Can’t wait to try more!
Rebecca, I’m so happy you enjoyed it, thank you for your feedback. I really appreciate it.
*one is more delicious than the next!
Soooo delicious!! I do add fresh parsley and some curry powder which maked it extra yummy!!
Delish!
Thank you Valerie for your feedback, I’m happy you love it.
Thank you for this wonderful recipe, I was searching for a garbanzo bean recipe tried some that wasn’t very good but yours is a keeper.
Thank you Twisty, I’m so happy you enjoyed it. Thank you for your feedback.
I cooked this meal for my family this evening. My dad is gluten intolerant and trying to lose weight so this I figured this recipe ticked the boxes! It was super easy to make. I swapped out the dried herbs for herbs from my garden and it tasted great. This meal tasted very subtly spicy, and there were lots of crunchy textures with the bell pepper and the chickpeas. Thank you for this recipe!
Thank you William, I’m happy that you enjoyed it. Love that you substituted fresh herbs for dried. Yum.
Love how simple yet aromatically flavorful and delicious this stew looks! My mother used to make this chickpea curry all the time with similar ingredients. It was wondrous and I really miss it. Now I have to replicate the curry on my own to obtain that same comfort! Cannot wait for your cookbook too!
Aww thank you Cassie, I’m happy to bring back fond memories. I appreciate your support.
This dish is so flavorful and delishes. I am so glad I found this recipe.
Marliese, I’m so happy you enjoyed it. Thank you so much for your feedback.
I have made this so many times and it is absolutely amazing. So flavorful
I’m happy you like it Shelly. thank you very much for your feedback.
Holy moly 65 grams of carbs in a serving
Lol, don’t take my word for it. Run it through your favorite nutrition calculator like My fitness pal. I might need to do it again. After all its only chickpeas so there might be an error on my part but I’m not sure, I’m not a nutritionist, I basically plug the amount in a calculator and what comes up I write down but sometimes I might make an error.
I ran it through My Fitness Pal and got 27 g of carbs per serving.
Thank you from the bottom of my heart, Deborah, I really appreciate you doing it. I had it on my to-do list. I will edit the recipe now.
Very good! Love it the flavor and a little heat was terrific! Thank you I’ve made two of your recipes so far and loved them both.
That’s wonderful to know, I’m happy you enjoyed it Jd. Thank you for your feedback.
I made this a week ago….instant classic!…loved it!
Thank you Terrence, so happy you enjoyed. I appreciate your feedback.
I’ve made this twice already and my husband and 1 year old (and me) love it! I’m going to make it again tonight for dinner. I’m loving your website by the way. Thank you!
Thank you Naomi, I’m so happy that you and your family enjoy it. I appreciate your feedback. thanks again.
Thank you so much for sharing this tasty recipe, it tastes amazing! I just made it for dinner and everybody liked it, including the children ?
That’s great to know Mirian, I’m so happy that everyone enjoyed it. Thank you so much for your feedback.