Chickpea Stew (Vegan, Gluten Recipe

This hearty chickpea stew feels like a cozy hug on a day. I love the balance of cumin, paprika, turmeric, and bright lemon, blending perfectly with tender veggies and chickpeas. It’s a simple yet bold dish that surprises me with its warming, uplifting flavors satisfying both body and soul.

I have been cooking this vegan chickpea stew for a while now and I love how hearty and nutritious it is. I think its great how every bite gives you a mix of flavors and colors from the vegetables.

I start by heating 2 tablespoons olive oil and then adding 1 large chopped onion with 4 minced garlic cloves. In goes 1 diced red bell pepper and 2 diced carrots which give the stew a natural sweetness.

I then add 1 can of diced tomatoes and 2 cans of chickpeas, drained and rinsed. Once the texture starts coming together, I pour in 4 cups vegetable broth and season with 1 teaspoon ground cumin, 1 teaspoon smoked paprika, and 1/2 teaspoon ground turmeric with a dash of cayenne pepper for a little heat.

I finish by stirring in 2 cups fresh spinach and the juice of 1 lemon, then a sprinkle of salt, pepper, and chopped parsley. This is my go-to vegan dinner meal.

Why I Like this Recipe

I like this recipe because it’s super simple to whip up even when I’m not feeling too fancy in the kitchen. The blend of spices and veggies really fill the whole house with an awesome smell that instantly lifts my mood. I also love that it’s healthy and packed with chickpeas and spinach, so i feel good eating it without overthinking about my diet. And honestly, the best part is how flexible it is – i can tweak the heat or add extra herbs whenever i want, making every pot a little different but always tasty.

Ingredients

• Chickpeas offer protein and fibre, making the dish filling and nutritious.
• Tomatoes bring a tangy sweetness with vitamins to brighten up flavors.
• Olive oil adds a smooth, rich feel and healthy fats throughout the stew.
• Spinach provides a burst of iron and a fresh, crisp texture to the mix.
• Carrots introduce natural sweetness and beta-carotene for extra nutritional boost.
• Garlic gives a punch of bold flavor and antioxidants that deepen the taste.

Ingredient Quantities

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 4 garlic cloves, minced
• 1 red bell pepper, diced
• 2 carrots, diced
• 1 can (14.5 oz) diced tomatoes
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon cayenne pepper (optional, for a bit of heat)
• 2 cups fresh spinach, roughly chopped
• Juice of 1 lemon
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

How to Make this

1. Heat 2 tablespoons of olive oil in a large pot over medium heat then add the finely chopped onion and cook until it’s soft, about 5 minutes.

2. Toss in the minced garlic, diced red bell pepper, and diced carrots and cook for another 3-4 minutes until they start to soften.

3. Pour in the can of diced tomatoes along with its juices and add the two drained cans of chickpeas.

4. Slowly stir in the 4 cups of vegetable broth while mixing well.

5. Now add 1 teaspoon of ground cumin, 1 teaspoon of smoked paprika, 1/2 teaspoon of ground turmeric, and if you want a bit of heat, 1/4 teaspoon of cayenne pepper; season with salt and pepper to taste.

6. Bring the stew to a simmer and let it cook for about 15-20 minutes so the carrots get tender and all the flavours mix well.

7. Stir in the 2 cups of roughly chopped fresh spinach until it wilts down.

8. Squeeze in the juice of one lemon and give the stew a good stir.

9. Taste and adjust seasoning if needed.

10. Ladle into bowls and garnish with some freshly chopped parsley before serving. Enjoy your hearty chickpea stew!

Equipment Needed

1. A large pot to cook everything together
2. A measuring spoon set for the olive oil and spices
3. A measuring cup for the vegetable broth
4. A cutting board and a knife to chop all your veggies like the onion, garlic, bell pepper, carrots, and spinach
5. A can opener for the diced tomatoes and chickpeas
6. A spoon or spatula to stir the ingredients while cookin
7. A citrus juicer or a fork to squeeze the lemon juice
8. A ladle for serving the stew in bowls

FAQ

• Q: How long does this stew take to prep and cook?
  A: It takes about 15 minutes to prep and around 30 to 40 minutes simmering on low heat until everything is tender and flavorful.
• Q: Can I substitute ingredients if I dont have everything on the list?
  A: Sure thing, you can swap spinach for kale or even mix up the veggies a bit. Just keep the spices similar to preserve the flavor kick.
• Q: Is this dish too spicy for someone who doesnt like heat?
  A: Not at all, the cayenne is optional. If you dont like any spice, just leave it out and the stew will still be delicious.
• Q: How can i tell when the stew is done?
  A: Check if the veggies are soft and the chickpeas have soaked up the flavors. Once it has a hearty consistency, its good to go.
• Q: Can i make the stew ahead of time and reheat it later?
  A: Yep, this stew actually tastes better the next day once all the flavors meld together. Just warm it up gently on the stovetop.

Chickpea Stew (Vegan, Gluten Recipe Substitutions and Variations

• 2 tablespoons olive oil – You can try using avocado oil or canola oil instead if you’re out of olive oil
• 1 large onion – Feel free to swap it out for a red onion for a slightly different taste
• 1 red bell pepper – If you cant find a red bell pepper, diced yellow or green bell peppers work just fine
• 2 carrots – You might use parsnips as a substitute to experiment with a different flavor
• 4 cups vegetable broth – If you dont have this handy, water mixed with a veggie bouillon cube is a good alternative

Pro Tips

1. It really helps to let your onions and garlic get a nice little brown before you add the rest of the ingredients – this brings out a sweeter flavor that makes the stew taste richer.
2. Make sure you let the spices cook in the oil for a few extra seconds so they “bloom” in flavor, but don’t overdo it or they might get bitter.
3. If you can, let the stew simmer a bit longer than the recipe calls for – sometimes an extra 5 minutes really lets all the flavors mix together perfectly.
4. When you add the spinach and lemon at the end, do it quickly; this stops the spinach from overcooking and keeps the lemony tang fresh and bright.