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.
This recipe is one of my family’s all time favorites. I make it just as written and serve with brown rice. Even my teenage boys scarf it down. My daughter is away at college and makes it for her roommates and they love it too.
Cynthia, that’s so wonderful. Thank you for sharing your feedback. I’m so happy you and your family enjoy it and even your daughter is preparing it for her roommates.
I have been coming back to this recipe over and over again since it was shared in 2020. I have made it for guests and received rave reviews. I am typically very generous with the veg, and have doubled some of those in the recipe, and have also added others like spinach, as others have suggested, and it has been consistently delicious. Five stars and then some.
Melanie, that’s wonderful to know. I’m so happy you love it and also you made it your own. I appreciate you sharing your feedback and how you adjusted it. Thank you!
This is a product of very deep medication and creativity.
This is such a good recipe I like to add some baby spinach as well and eat it over rice. I even used canned chick peas so it’s super easy! Thank you!
This is very good TRY IT home
I’m so happy you loved it. Thank you.
This looks good and delicious
Thank you Romaine, I hope you try it.
I made it and then blended it, served over pasta and it was so delicious and filling, thank you for such a good recipe <3
Barb, I’m so happy you enjoyed it. Thank you for sharing how you served it.
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!
Karen, I’m so happy you enjoyed it and love your adjustments. Thank you for sharing your feedback.
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! 😀
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.
Esther, thank you for your feedback. Thank you for sharing your adjustments with us.
Love this recipe! Simple, easy, delicious! On a weekly rotation.
Lois, I’m so happy you enjoyed it. Thank you for sharing your feedback, I really appreciate it.