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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For Healthier Steps Soups And Stews Cookbook check HERE.

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Categories

Categories: ,
Cuisines: ,
Season:

Nutrition

Energy:
400 kcal / 1672 kJ
Fat:
8 g
Protein:
20 g
Carbs:
27 g
Per portion

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.

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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267 Comments
  1. Sarah
    February 28, 2020

    Thank you for the recipe. Delicious! I used one can of black beans and one can of chickpeas.

  2. Cindy
    February 27, 2020

    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!

  3. ernie
    February 22, 2020

    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————

  4. Elsa
    February 11, 2020

    The recipe of this chickpea is impressive. I liked it at once I tasted it. Thank you for sharing.

  5. Nicole Marie
    December 8, 2019

    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?

    • Michelle Blackwood, RN
      December 8, 2019

      Thank you Nicole, I’m so happy you enjoyed it. The print button is below the first recipe photo on the page.

  6. Kaitlyn
    December 5, 2019

    This looks so good! I’m going to add mushrooms and either kale or spinach to mine!

  7. Karen Chesney
    November 26, 2019

    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!

  8. Katie
    October 29, 2019

    We make this often, it’s a family favourite. I add some green pepper and some grated potato too.

  9. Rachel
    October 23, 2019

    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!

  10. Ashley
    October 22, 2019

    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.

    • Michelle Blackwood
      October 22, 2019

      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.

  11. Jamie
    September 27, 2019

    This looks amazing, thank you! Has anyone tried this in instant pot? Thinking of just tossing all in for 15min and crossing fingers?

    • Isaac
      October 20, 2019

      How did the instant pot method work?

  12. Gloria Campbell
    September 23, 2019

    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 ❤️

    • Michelle Blackwood
      September 23, 2019

      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.

    • Michelle Blackwood
      September 23, 2019

      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.

  13. Rochelle
    September 15, 2019

    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. :)

    • Michelle Blackwood
      September 15, 2019

      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.

  14. Rebecca
    August 8, 2019

    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!

    • Michelle Blackwood
      August 8, 2019

      Rebecca, I’m so happy you enjoyed it, thank you for your feedback. I really appreciate it.

    • Rebecca
      August 8, 2019

      *one is more delicious than the next!

  15. Jeannette
    July 29, 2019

    Soooo delicious!! I do add fresh parsley and some curry powder which maked it extra yummy!!

  16. Valerie
    July 27, 2019

    Delish!

  17. Twisty
    May 25, 2019

    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.

  18. William
    May 20, 2019

    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!

    • Michelle Blackwood
      May 20, 2019

      Thank you William, I’m happy that you enjoyed it. Love that you substituted fresh herbs for dried. Yum.

  19. Cassie Autumn Tran
    May 13, 2019

    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!

  20. Marliese
    May 9, 2019

    This dish is so flavorful and delishes. I am so glad I found this recipe.

  21. Shelly phillips
    May 7, 2019

    I have made this so many times and it is absolutely amazing. So flavorful

  22. Looking for meals
    March 24, 2019

    Holy moly 65 grams of carbs in a serving

    • Michelle Blackwood
      March 24, 2019

      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.

    • Deborah
      March 31, 2019

      I ran it through My Fitness Pal and got 27 g of carbs per serving.

      • Michelle Blackwood
        March 31, 2019

        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.

  23. Jd
    February 15, 2019

    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.

    • Michelle Blackwood
      February 16, 2019

      That’s wonderful to know, I’m happy you enjoyed it Jd. Thank you for your feedback.

  24. Terrence
    February 9, 2019

    I made this a week ago….instant classic!…loved it!

    • Michelle Blackwood
      February 9, 2019

      Thank you Terrence, so happy you enjoyed. I appreciate your feedback.

  25. Naomi
    January 26, 2019

    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!

    • Michelle Blackwood
      January 26, 2019

      Thank you Naomi, I’m so happy that you and your family enjoy it. I appreciate your feedback. thanks again.

  26. Mirian
    January 24, 2019

    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 ?

    • Michelle Blackwood
      January 24, 2019

      That’s great to know Mirian, I’m so happy that everyone enjoyed it. Thank you so much for your feedback.