Description
Hearty Chickpea Stew is a comforting and nutritious vegan dish made with protein-rich chickpeas, a medley of fresh vegetables, aromatic spices, and creamy tahini. This stew is perfect for cozy dinners or meal prep, offering a thick, flavorful texture with a bright hint of lemon and fresh herbs.
Ingredients
Scale
Chickpeas and Broth
- 1 (14-ounce) bag dried chickpeas
- 2 cups vegetable broth
- 3 cups water
- 1 (14.5-ounce) can diced tomatoes, with liquid
Vegetables and Aromatics
- 1 ½ tablespoons olive oil
- 4 cloves garlic, minced
- 1 (1-inch) piece fresh ginger root, peeled, finely shredded
- 1 medium onion, diced
- 2 small carrots (about 5 ounces total), sliced
- 1 medium bell pepper (red, yellow, or green), diced
- 2 cups packed chopped greens (spinach, kale, swiss chard, collard greens)
Spices
- ½ teaspoon ground cinnamon
- 1 ½ teaspoons ground cumin
- 1 ½ teaspoons smoked paprika
- 1 teaspoon ground turmeric
- ½ teaspoon red chili flakes
Thickening & Flavor Enhancers
- 1 cup plant-based milk, plain, unsweetened (soy, oat, almond, or coconut)
- 3 tablespoons all-purpose flour
- 2 tablespoons tahini
- 1 lemon, juiced
- Salt, as desired (optional)
- 2 tablespoons fresh chopped parsley or cilantro
Instructions
- Soak Chickpeas: Place dried chickpeas in a large heavy pot or Dutch oven. Cover with water and soak overnight (about 8 hours). Then remove from pot, rinse, and drain chickpeas in a colander.
- Sauté Vegetables and Aromatics: Rinse out the pot or Dutch oven and place on medium heat. Add olive oil. Add onion, garlic, ginger, bell pepper, and carrots and sauté for about 5 minutes, until vegetables start to soften.
- Add Spices: Add ground cinnamon, cumin, smoked paprika, turmeric, and red chili flakes to the pot with vegetables. Sauté for an additional minute to release the spices’ aromas.
- Add Chickpeas and Liquids: Add the drained soaked chickpeas to the pot. Pour in the vegetable broth and water, stir very well, then cover with a lid and cook for 55-60 minutes. Stir frequently, checking chickpeas until they are firm on the outside yet tender. Replace evaporated water as needed to maintain a thick texture.
- Add Tomatoes, Lemon, and Greens: Stir in canned diced tomatoes with their liquid, lemon juice, and chopped greens. Mix well to combine all flavors.
- Prepare and Add Roux: In a small dish, whisk together the plant-based milk and flour to create a smooth roux. Add this mixture along with the tahini to the pot. Stir continuously while cooking for about 5-8 minutes until the stew thickens, tahini blends in smoothly, and greens are wilted yet tender. Add extra water if necessary to reach desired stew consistency.
- Season and Garnish: Taste and add salt if desired. Sprinkle fresh chopped parsley or cilantro over the top. Serve the stew immediately while warm.
Notes
- This Hearty Chickpea Stew is a satisfying, flavorful, and nutritious plant-based vegan meal in a bowl.
- Packed with protein-rich chickpeas, healthy vegetables, and aromatic spices, it’s perfect for cozy dinners or meal prep.
- Adjust the amount of red chili flakes to suit your preferred spice level.
- Plant-based milk types (soy, oat, almond, coconut) can be chosen based on availability or taste preference.
- Soaking chickpeas overnight helps reduce cooking time and improves digestibility.
Nutrition
- Serving Size: 315 g
- Calories: 320 kcal
- Sugar: 4 g
- Sodium: 140 mg
- Fat: 12 g
- Saturated Fat: 1 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 51 g
- Fiber: 10 g
- Protein: 17 g
- Cholesterol: 0 mg
