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YumHere 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!
It tastes delicious with rice. While we are on the subject of comforting and hearty stews, check out my Black Bean and Butternut Squash Stew which is also a huge hit!
I have been so busy lately, it's been a roller coaster ride since our move to Ohio. So many wonderful things are happening to our family and we feel so grateful for the abundance of blessings that are coming our way. I have been delaying putting up new recipes because it's been so difficult for me to decide which ones go on my website and which ones go in my cookbook.
Yes! you heard me, my cookbook is almost ready. I can't keep the silence any longer and want to share with you all that I have been up to. Moving here has given me long hours of being able to experiment in my kitchen. Don't get me wrong where I lived in Virginia, was also quiet but in a different way. Devannah started college in January but did most of her classes online. Here she goes to college full time so it's just Daevyd and myself at home.
In order for me to focus on the cookbook, I had to narrow down my skincare orders to private customers.
I'm also currently enrolled in the Institute of Integrative Nutrition to be a Certified Health Coach. I'm learning how to better work one and one with my clients to motivate them to achieve better overall health-More on this to come.
Well enough on me. This chickpeas stew is simple to make and delicious. Chickpea 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 am so excited to start a new facebook group, sharing lots of delicious vegan recipes, health tips etc. from our members, please join us at Vegan Recipes With Love! If you tried this recipe, please comment below and let us know how you like it. Also, please follow us on Instagram!
- Energy:
- 400 kcal / 1672 kJ
- Fat:
- 8 g
- Protein:
- 20 g
- Carbohydrate:
- 65 g
Ingredients
- 1 cup chick peas, 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
- Preparation:
- 10 min
- Cooking:
- 25 min
- Ready in:
- 40 min
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 4 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 stew.
Check seasoning, add cayenne pepper and extra salt and pepper as needed.
Delicious served with brown rice.
Notes
My daughter is 15 and vegetarian. She loved this!
We had friends over for dinner last night. They are Vegan and we are gluten free… this was perfect! Thank you so much for the recipe!
Megan I’m so happy that you enjoyed it and it worked out great for your friends too. Thank you very much for your feedback.
Candied yams so good I love making them myself, i’ve never tried the vegan way to do it but i’ll try and let you know how it turns out
This is so good!! Easy to make.
Thank you Gabby for your feedback. I’m so happy you enjoyed it.
This was super delicious! Thank you for sharing the recipe!
Delicious looking! Are the calories with the brown rice?
Thank you Sheetal, Recently we upgraded to a new recipe card theme and so most of my nutritional data is at an incorrect default setting so I’m slowly going through each recipe and correcting them. So I just did from grams to portions. So calories don’t include the brown rice.
Added extra vegetables. So good!
That’s wonderful Ida, I’m so happy you enjoyed it. I wonder what veggies you added.
Wow – what a wonderful dish to make during summer when I have fresh basil and peppers growing. I prefer vegetables/legumes instead of meat and I particularly like chick peas. And I also must say this is a cheap recipe!! What’s not to like? This is going on my meal plan for this week. And one more thing — for the girl who posted that her family is allergic to tomatoes, I suggest substituting zucchini.
Thank you for your great feedback Becky, hope you enjoy it. It is definitely a cheap meal and I love your suggestion of substituting the tomato with zucchini.
I’ve made this recipe twice now once using vegetable broth the other using the chickpea broth. I kind of like the vegetable broth better and each time I used Himalayan salt adding Turmeric. This is a simple easy delicious stew. Will be keeping this recipe for future use. Thank you for this recipe!
Thank you Chassy for your feedback I’m so happy you enjoy it.
Is there a way to do this without tomatoes? They’re an allergy in my house.
Stephanie, just leave it out and it should be fine. You can add some chopped fresh bell peppers or roasted ones.
This stew was AMAZING. And so simple to make. The flavors were vibrant & I didn’t need to add extra. Leftovers the next day were 10x better too after the seasonings sat overnight. Will be making this again!
That’s great Becca, I’m very happy you enjoyed it. Yes leftovers are great.
Just made it, very delicious lots of flavor.
Thanks, will have to try it with cilantro
I’m so happy you enjoyed it Ray, thank you so much for your feedback. I love cilantro.
I just have to tell you how much my husband and I love this recipe, it has become part of my monthly menu. I add some curry powder and a little tumeric and a whole lot of fresh cilantro. Thank you so much.
Looks yum!cant wait to make it.
Made this last night for me and my partner and had leftovers for lunch. A thoroughly enjoyable meal. Delicious!
Thank you Carley for your feedback, I’m so happy you and your partner enjoyed it.
Would this cook well in a crock pot?
I haven’t tried but it should definitely work.
This recipe is wonderful. My husband even loved it and he does not like to try new foods. I used canned chick peas and chicken broth. I will make this again for sure. Thanks for sharing it.
Thank you Shannon for your feedback, I’m so happy that you and your hubby loved it.
Is the 400 calories including rice or just the recipe? A bit confused. It was super delicious though!!
Nice recipe! I like the touch of cayenne to the end. I cook a chickpea stew at least once a week. However, I like to use turmeric and curry and instead of tomatoes I use coconut milk.
Thank you Frank, so happy with how you make the recipe yours. Loving your variation.
I added 1/4 tsp red pepper because it was bland. I also added a little S&P to each serving and definitely serve over rice. I thought it was great.
Thank you for your feedback Jen, yes salt and pepper boost flavors. Depends on the vegetable broth you used how much flavor you will end up with, apart from salt, I love to add extra, Italian seasoning. garlic powder, onion powder, and cayenne pepper. My recipe is just a guide for you to adjust according to your taste.
Love this recipe and make it 2-4 times each month! I recently began counting calories; do you know the approximate size of a serving? Thanks!
I’m so happy you love it Kristin, I really appreciate your feedback and happy it is part of your meal rotation. For cooked beans, 1/2 cup is usually a serving. Since there about 3 cups then there should be about 6 servings.
Love chickpeas, my daughter has dairy allergy so finding recipes and foods she can have is always a win ☺️
I understand Roxy, hope you and your daughter enjoy.
I made this tonight and it was really delicious. We aren’t vegan but I am working toward being more conscious about how much meat we consume. Even my meat loving kids didn’t complain. It really hit the spot on a dreary, rainy day.
That’s wonderful to hear Courtney, I am so happy that you and your family enjoyed it. Hope the weather brightens up soon.
I tried this recipe today and it was absolutely delicious!! I love that you use easy and simple ingredients to bring out the flavors.
Thank you Tracy for your reply, I truly appreciate it and I’m so happy you enjoyed it!
This was so delicious! I made twice the amount so that we’d have extra, and did fresh basil instead of dried, and also added curry powder (which was the best blast of flavor!). I also sautéed the onions and garlic. Thanks!
Thank you Kiana for your feedback, so happy to hear you enjoyed it and love your variation, love the idea of adding curry powder!
This was my family’s first foray into vegan meals, and luckily it was a success! Thanks for the great start to our adventure!
Hello Jen, so happy you found my website and all the best on your journey. So happy it was a success and thank you so much for your feedback.
Loved it. I am learning to cook with dry beans, and my family doesn’t like hummus, but this recipe was a winner. Works for picky family. I did have to add a bit of milk to my youngest daughter’s to cool down the spice, but no problem.
Thank you, Cory, for your feedback, so happy you love it.
If I’m using canned chickpeas, how much tomato paste and water should i use? Is it better with or without tomato paste?
Hi Bianca, use 1 tablespoon tomato paste. If using the can including liquid (aquafaba) then add extra water to make 2 cups of liquid, so to explain more if you have about 1 cup of aquafaba then you will only need 1 cup of water. Hope this helps. Cook until the sauce thickens to your preference.
This is an awesome recipe. I have made this so many times, I absolutely love it. I have chickpeas in soak as I write. I have told so many of my friends about it and given them the recipe. I have made it without the addition of brown rice and eaten it with cornbread and I have also made it and eaten it with the brown rice. No matter how I’ve made it, it is always a winner. Thanx so much for a great recipe.
Yvie thank you very much for your feedback, I’m so happy that you love it. I have had it with rice so I would love to try it with cornbread sounds really yummy!
Okay so in November, I switched from Omni to vegan, and my husband did in December… We’ve found a lot of bad recipes, and always experience some skepticism when trying something new. BUT HOLY MOLY! This was suuuuper fast to prep (thanks to my One Second Slicer & my need to make and store chickpeas in bulk), so extremely flavorful & filling (not to mention, healthy!)! Thank you for our new addition to successful vegan recipes!!
P.S. I didn’t see it, but maybe I missed it. I couldn’t find where I was supposed to add the cayenne, so I just added it at the end with the salt and pepper!
Courtney, thank you for your feedback. So happy you made the switch to a vegan diet and so sorry that you had some bad experiences with recipes and I’m happy you found my website and love the chickpea recipe. Sounds like I need to check out the One Second Slicer. Going to check the recipe for the cayenne now
This was delicious, I changed it a little I added curry instead with a little maple syrup. With this change making it a curry chick pea stew was fantastic. Both my daughter and husband loved it.
Joan so happy you and your family loved it and yes adding curry powder is amazing! Thank you for your feedback.
One of my favorite recipes on your website, thank you!
If I am using canned chickpeas how do I add the 2 cups of water on step five with the onions? Don’t I have to Sautee them first?
Yes you saute onion, garlic, bell pepper, tomato, then add carrots, seasonings then chickpeas and liquid.
Just made this last night for my husband and I and we loved it! Now I’m eating it today, and love it even more as left over! Thanks for sharing!
Thank you Carli for your feedback, I’m so happy you and your husband loved it and it does taste great the next day!
Made this and served with vegetable stock cooked quinoa. It was delicious.
Alyse, I’m so happy you enjoyed it and thank you so much for your feedback!
Made this in my instant pot…just reduced the water a little. I added sweet potatoes, small red potatoes and some olives at the end (trust me it’s good). My daughter LOVED it.
That’s great Ana, love how you made it work for an instant pot plus you made it your own! So happy your daughter loved it!
I am just about to make it with canned chickpeas but I am confused. Do I still need to heat them and their liquid first? Or am I just draining them and using the liquid later?
CC, you can use the aquafaba and add extra water or vegetable broth to make 2 cups, enjoy!
How long did you set the IP for?
I can’t get my mom to stop begging me to make this every week! It so awesome. I do add sausage and serve it with rice. This time I’m trying lentils instead.
Thanks for the wonderful recipe!
Aww Caitlyn, that is so sweet your mom loves your cooking! She has good taste, wink wink! Love how you make it yours, yum!
How can I adjust this recipe for the instant pot?
I hope one of our readers answers because I don’t own an instant pot as yet.
I love this recipe!!!! It is so delicious and flavorful and filling! I did modify it ever so slightly. I added sweet potatoes to it. The sweet with the spice and heat are out of this world!! Thanks for the recipe and keep them coming!
April, I’m so happy you love my recipe. Love how you added sweet potatoes to it!
I added sweet potato as well. I also added corn and mushrooms. I love this recipes!
Awesome, love your additions. Sounds so delicious!
Absolutely delicious! An easy go-to for me when I don’t have a ton of time or ingredients.
Thank you D for your feed back, I’m so happy you loved it!
It was amazing! So easy to make and sooo delicious…love this recipe ❤️
This was simply amazing and so easy to make
So happy you enjoyed it, Aisha!
Hi!
I’m planning on making this for dinner. I was looking for the print recipe option but I don’t see it anywhere on the page. Is there a print option?
Thanks!
Patty :)
Awesome Patty, we are working on the print option and it will be available soon.
What do I do with the aquafaba from step 4?
You will continue from step 6 and then add the reserved 2 cups aquafaba at step 8.
It sounds wonderfully flavorful, great combo of spices!!
Oh wow! This recipe is delicious! Our family is just starting with the vegan diet and We are blown away with this recipe. Even my daughter who is a very picky eater loves it! Will definitely be making this again.
Geonna, so happy you and your family enjoyed it. Thank you so much for your feedback!
I have a quick question about using dried chickpeas.
When you are soaking them overnight do you place them in the fridge or leave them out overnight?
That’s a great question Christine, I have never put my chickpeas while soaking in the refrigerator because my home is pretty cool all year round. However is your home is hot especially in the summer months, it would be better to refrigerate so that your chickpeas don’t ferment. You can also use the quick soaking method, where you bring the chickpeas to boil and simmer for a couple minutes then turn off heat and allow to soak for 1 hour. Drain, add fresh water then proceed to cook until tender.
Just made this. Absolutely delicious. I added nooch and some wholegrain mustard.
Love it. Thankyou for sharing. I too am a registered nurse, and a vegan. So I know how important it is to eat healthily
Thank you Nicola, so happy you loved it and made it your own. Keep up the great work!
This looks like such a cozy meal for a chilly spring evening!
Chickpea stew was enjoyed by me and also by my meat-eating husband and fish-eating father-in-law.
That’s so awesome! I’m so tickled Jill.Thank you for your feedback!
i’ve made this recipe so many times. the only way to describe it is delicious!!! USUALLY, i have the ingredients already. of course, snowy day in nj and i wanted to make some and don’t have a tomato or red peppers. instead, i’ll leave out the peppers and use canned diced tomatoes. the other thing about this recipe is it really is a canvas where you can add just about anything to the base. but, i LOVE it just as written!!!! thanks for the wonderful recipe!!!
Thank you Iena, I appreciate your feedback, love how you have adapted the recipe. Hopefully, you will start enjoying some lovely spring weather, sending you some sunshine and warmth love from Florida. Yes you can do so much to the recipe and I’m so happy-your comment is inspiring!
Love how you added in how to cook the chick peas if there not from a can ! I always get lost in a recipe especially when it comes to beans when no one explains how they cooked them before starting the recipe ! Thanks so much !
Awesome Nina, thank you for pointing that out. I will try to update my other recipes as well!
Hi any way this will work in crock pot?
Bonnie
Hi Bonnie, it should definitely work. I just haven’t tried to.
Hi, I just made this stew for dinner. It was really flavorful and warming for a rainy, cold day here in Washington State. Thank you so much for sharing!
Hello Laura, I send you greetings from sunny Florida! Sounds like my chickpea stew was perfect fit for your rainy day. Thank you for your feedback.
So I’ve made this a few times after finding it on Pinterest and IT IS SOOOO GOOD. Followed the recipe to a T and it is super delicious, warm, comforting. Everyone voted to put this recipe in rotation! Yay!!
Thank youJennyfor your feedback, I’m so happy you love it!
Instead of the 2 cups of water, what can I substitute this with?
Vegetable broth would be an excellent substitute!
This recipe is awesome. I was just wondering if I made a batch could I freeze it with some rice? Would it turn soggy?
Thank you Kaleigh, I have done frozen rice and beans before and they were fine. I haven’t tried freezing this recipe.
I’m making this right now. Just did a taste test and it’s delicious!! I’m sure I’ll be making this again & again!
I’m so happy you love it, that is awesome! Thank you for your feedback.
I was really excited to try this stew and it did not disappoint! Delicious, flavorful recipe! It is very hearty, great for a cold night. Thank you for sharing! It’s easy to make too. The only problem I had with it is that I probably ate four bowls! :l I will definitely make again.
That’s is so awesome, so happy you loved it. Lol, that’s a good problem. Thank you for support!
This recipe has become one of my regulars on rotation since I discovered it a couple months ago. It’s so easy to keep these ingredients on hand. Thanks!
That’s great to know, so happy you love it and thank you for your feedback!
So my husband and I decided to go vegan after watching the Forks Over Knives documentary on Netflix. I stumbled onto your recipe through pinterest. I made it for our dinner tonight and it was phenomenal. I can’t wait to try your other recipes because they look super yummy.
That’s a great documentary Renee, congrats to you and your hubby. I’m so happy you enjoyed my recipe. All the best on your journey and thank you so much for your feedback!
This was delicious.I didnt have tomato paste so I used strained tomatoes insteas of the paste and water. I also added curry and fresh herbs. Amazing. Will make again.
Awesome, so glad you enjoyed it. Love the addition of curry and fresh herbs. Thanks for your feedback Violet!
Can I use chicken broth instead of water? The recipe doesn’t need to be vegan for me…
I just wanted to THANK YOU for this recipe. I have made it a few times already and love it. I like to triple the veggies, add spinach, mushrooms or celery, extra tomato paste and I love having it on hand in the freezer. The brown rice complements the stew so well.
Thank you Brianna, for your feedback. I”m happy you are loving it. Your variations sound so healthy. I need to make extra and freeze the next time I make it as well.
I was a little sketchy about this recipe just because it was vegan (I love meat), but I made it anyways and was very happy with the outcome! Very delicious! My kids even liked it. And also instead of using tomato paste I used red curry paste, so good. Thank you will definitely make it again.
I’m so glad you took the chance Jeannette and made the recipe. Very happy that your kids liked it. Thanks for your feedback!
I only have one can of chickpeas, could I use one can of chickpeas and a can of white beans such as cannelloni beans? I’m really wanting to make this tonight so I’d love if I could make do!!
It should be fine with your combination. I love white kidney beans!
This recipe looks great. I am cooking for my mother as well who has just stated that she is tired of eating black beans & kidney beans so this tasty looking recipe is a must try for us. I am very excited by what I see at this web site so I will be telling my health educator & friend about this. I will also share with my weekly health group. Thanks!!!
Thank you Dianna, I hope you mom enjoys my recipes. Thank you for sharing my recipes!
I made this but with modifications. It was a little flat so I added a can of drained diced tomatoes. I added extra tomato paste but still wanted more thickness so I added some nutritional yeast. I also chopped up a few kale leaves, just because I had it hanging around.
Thanks for your feedback Kat, love your modifications especially the kale. I normally add pepper when it’s too flat. If the recipe is not thick enough, I cook a little longer or add starch (arrowroot, tapioca, corn, potato) mixed with water.
This looks awesome and I have just about everything! As I’ll only be cooking this for myself I was wondering if anyone has tried to keep this in the freezer for a bit. Any thoughts?
Thanks!
I am so happy to have found your recipe for chickpea stew that does not have the traditional cumin or curry but rather my favorite Italian spices. I prepared this for my dinner tonight and LOVED it! Although I followed the recipe exactly this time, I think it could be easily adapted to include whatever veggies are in season. In the future, I will try adding broccoli, green beans or maybe even some hardy greens such as kale or collards. Thanks again for a great recipe. It will definitely become one of my “go-to” recipes!
Charlene, thank you for your feedback.I’m so happy you enjoyed my recipe. Adding veggies sound like a great idea, next time I’ll do that too!
Hi! I just made this and it’s really good! Thank you! I was wondering how many calories do you think this might be?
Hello Rupica, I’m so happy you loved it and thank you for your feedback. I don’t know how many calories are in the recipe but you can find calorie calculators online such as myfitnesspal, loseit and fatsecret.
I am trying to lose about 10lbs so I am in calorie counting mode! I happened to enter this recipe Into my fitness pal and its approx 135 calories a serving. :)
That’s so cool, I love my fitness pal. The key is to eat as much whole foods as possible. All the best in your journey!
Wow! This looks stunningly delicious! For reason my mouth and I agree on tomato based stews, soups and sauces. And this one served with rice looks like a winner. My mouth and I sincerely thank you. I will definitely be making this recipe. Thank you!
Making this right now….I’ve recently become a fan of chickpeas and this recipe seems like it will be an awesome addition to my recipe box! Thank you!
Awesome LeShawn, please enjoy! Love how versatile they are.
What size can of chick peas?
The 15.5 ounce, the regular one is perfect!
yum i love chickpea. i can eat them right out the can. haha. this dish looks and sounds aweseom
It looks so good and easy to make. Will try this recipe soon. Thanks for sharing it. :)
This looks oh-so-good! I’ll have to make this for my family this week. I’m always looking for more excuses to use my amazing Instant Pot!
Quick question: If I’m using canned chickpeas, do I still need to simmer them for an hour?
Hi Michelle you don’t need to simmer for 1 hour. You will begin at step 4.
That looks healthy and delicious!
You’re doing so much! but that’s good. It sounds like you’re going to be successful one day. :)
Ah thank you!
I do love chickpeas. This sounds great. Congrats on the new and exciting things going on in your life!
I’ve never tried chick peas before, but this chickpea stew looks delightful and sounds healthy too. Thanks for sharing the recipe, I will put this on my list!
I love chickpeas, but I’ve never thought to use them in stew! Yum!
Congratulations on the cookbook! This recipe made me look for the ingredients to see if I could go make it now!
Thank you Pamela, hope you get to try it!
oh, my goodness! That looks really yummy. I would love to try this recipe. Thanks for sharing!
You are welcome, hope you get to try it!
This looks so nice and I love that it is vegan and gluten free. pinned it!
Thanks Natasha, hope you get to try it!
I added Garam masala, turmeric and a bit of curry. I omitted the oregano. Excellent
Awesome, love your variation in making it into chickpea curry. Hope you get to try my original, tastes phenomenal too!
Oh my, this looks delicious! What a great vegan alternative!
That looks delicious. I’ve never actually had chickpeas before. They sound like they’re really good though.
I love that this is a vegan and gluten free recipe. I have a friend who is vegan and a daughter who has to eat gluten free so I could fix this for both of them.
This sounds delicious. I am bookmarking this for a cold rainty day.
I like how it looks and the ingredients needed. Healthy too! This one’s worthy for a bite soon!
I’ve been on a gluten free kick lately so I’m always looking for new recipes. This looks delicious.
I love chickpeas. They go great in salad. I will def have to try this stew sometime.
I adore chickpeas and especially a gluten free stew would be so much kinder on my sensitive stomach!
Oh, I love chickpeas! The stew looks hearty and delicious. I must try this.
This is a great recipe. I love chick peas and they are so healthy. I will skip the brown rice.
This looks delicious and healthy! I’m going to have to give it a try :)
My middle sons girlfriend is vegan so I am always trying to find good recipes. Saving this! Thanks for sharing!
Oh, I love gluten-free foods! Thanks for sharing this recipe, this is a must try! It looks delicious!
I really love chickpeas, from the texture to the flavor. It definitely adds depth to a recipe and this one looks so good.
LOVE this recipe. Do you know I actually have all the ingredients in for this. Will be making it later tonight.
I even can smell the soup! it looks delicious!
Awesome. I have a few vegan friends, can’t wait to share this with them.
I love chick peas and this looks so yummy. I will have to make this during the weekend.
My mouth is drooling over this stew. I need to make this.
What a delicious looking meal, I have just printed it out to cook later in the week. Thank you for sharing honey xxx
There is no print feature. How did you print it? Thanks.
snip tool
My SIL is a vegan. She will love this recipe.
Love chickpeas! Will def try this out!!
Thanks for sharing this recipe. This is a double win; chick peas are a favourite and I always need new recipes for Meatless Mondays. Congrats on the move and all the exciting happenings.
OMG made this today. Best soup ever!!!! Thanks for sharing. I added creole seasoning to spice it up a notch.
Awesome, so glad you enjoyed it!
I used organic chicken broth for my 2 cups of water. Yum!
So happy you enjoyed Michelle!