Chickpea Stew Recipe

This chickpea stew is my favorite because it combines all the cozy flavors of a comforting, home-cooked meal with a vibrant twist from the smoked paprika and fresh cilantro. Plus, it’s super reassuring to know I’m whipping up something wholesome and plant-based, right in my own kitchen!

This stew is made from nutrient-packed ingredients like chickpeas, olive oil, and spices—that is, if you don’t count the eggplant that the recipe Eduardo gave me calls for. He says it must be there for authenticity, but I find it hard to believe any Mediterranean dish would suffer from the absence of certain previously mentioned spices, or Sappho’s fig recipe, or the lentil soup my mom makes, or Mediterranean diets.

Ingredients

Olive Oil: A fat that is good for you, makes your heart healthy, and lends a lusciousness.

Allium cepa: Offers profound flavor and natural sugars, powerful in phytonutrients.

Garlic: Imparts sharpness and taste, enhances the immune system.

Carrots: Sweet and colorful; high in beta-carotene.

Celery: A Vitamin- and Mineral-Rich Food That Is High in Water and Very Low in Calories.

Chickpeas are a good source of protein and fiber; they’re what give hummus its creamy texture.

Tomatoes: Diced.

Give the richness of umami and provide the right amount of acidity.

They’re also saturated with lycopene—an antioxidant that may reduce the risk of certain cancers.

Spinach: Packed with nutrients, it supplies iron and many vitamins.

Ingredient Quantities

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 2 cups fresh spinach, roughly chopped
• 1 tablespoon lemon juice
• 1/4 cup fresh cilantro, chopped

Instructions

1. Warm the olive oil in a big pot over medium heat. Put in the diced onion and let it cook until it’s not so opaque anymore, somewhere around 5 minutes. If you don’t want to go past translucent, then you can stop here and move on with the recipe.

2. Add the minced garlic, diced carrots, and diced celery, and cook for another 5 minutes until the vegetables are softened.

3. Incorporate the ground cumin, ground coriander, smoked paprika, cayenne pepper, salt, and black pepper. Stir well to coat the vegetables with the spices.

4. Place the canned diced tomatoes in the pot, then add the drained and rinsed chickpeas. Combine everything by stirring.

5. Add the vegetable broth and bring the mixture to a boil.

6. Lower the heat to low, cover the pot, and allow the stew to simmer for around 20-25 minutes, or until the vegetables are soft.

7. Add the fresh spinach, coarsely chopped, and cook it down into the stew for 2 minutes.

8. Stir well after adding the lemon juice.

9. If necessary, taste and adjust the seasoning, adding more salt or pepper to your liking.

10. Take it off the heat and sprinkle with fresh cilantro before serving. Relish your delectable chickpea stew!

Equipment Needed

1. Large pot with lid
2. Wooden spoon or spatula
3. Chef’s knife
4. Cutting board
5. Measuring spoons
6. Can opener
7. Colander

FAQ

• Q: Can I use dried chickpeas instead of canned?A: You can definitely use dried chickpeas. Just make sure to soak and then cook them until they’re tender.
• Q: Is it possible to make this stew spicier?Absolutely! To increase the heat, add extra cayenne pepper or include a chopped jalapeño.
• Q: Can I substitute another green for spinach?Kale or Swiss chard makes a great substitute for spinach in this recipe.
• Q: How can I make this stew creamier?A: For creaminess, stir in a can of coconut milk at the end of cooking.
• Q: Can this stew be made ahead of time?A: Yes, the flavors frequently deepen overnight. Just heat again before serving.
• Q: What is a good garnish option?Greek yogurt or feta cheese sprinkled on top makes a wonderful garnish.
• Q: How long will the leftovers keep?1. The stew will last up to 4 days. 2. It’s an airtight container in a refrigerator.

Substitutions and Variations

For a different flavor profile, use avocado oil or coconut oil in place of olive oil.
Carrots: Use sweet potatoes or butternut squash instead, and enjoy a sweeter taste that won’t make you think of trying to eat rabbit food.
Celery: Substitute with bell peppers or zucchini for an alternative texture.
Chickpeas: Use white beans or black beans for a different legume.
Kale or Swiss chard can be substituted for fresh spinach in a recipe for a fresh green alternative.

Pro Tips

1. Sauté for Depth For a deeper flavor, allow the onions to caramelize slightly by cooking them longer, about 10 minutes, before moving on to the next step. This adds a sweet, rich undertone to the stew.

2. Optimal Spice Bloom After adding the spices in Step 3, let them cook for an additional 1-2 minutes, stirring constantly. This “blooms” the spices, enhancing their flavors before adding the wet ingredients.

3. Texture Enhancement If you prefer a thicker stew, mash some of the chickpeas with the back of a spoon or blend a small portion of the soup before adding the spinach. This will create a creamier consistency.

4. Spinach Lasting Freshness To maintain the vibrant color and nutritional value of the spinach, add it just before serving, stirring it in until it’s just wilted.

5. Citrus Zest Addition For a bit of extra zing, add a teaspoon of lemon zest along with the lemon juice. This will enhance the citrus flavor without overpowering the dish.