chickpea stew

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)

chickpeas

olive oil (1/4 cup water)

onion

garlic

red bell pepper chopped

tomato

carrot diced

parsley

basil

oregano

tomato paste

tsp sea salt

Cayenne pepper

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.

Made this tonight  and LOVED it! So simple and delicious.

This was delicious!  I was out of carrots so I substituted zucchini and it was great!  Also sprinkled some grated pecorino on top.  Thanks for the recipe!

This was perfect for fall. I blended about 2 cups of the stew instead of mashing for a smoother consistency. Also decided I wanted a bit more umami flavor so I added some mushroom umami powder, the tiniest bit of soy sauce, and about 2 teaspoons of nutritional yeast. Thank you for one of the few vegan recipes I’ve ever truly found satisfying!

Really good!! I added some cooked broccoli from last nights leftovers and didn’t have tomatoes. Will make again. Thanks :)

Hi!

This recipe is great and I’m so happy I found it but what can I do if my chickpeas are still very firm after 30 min? Are they supposed to be soft?

This was so delicious and I would make again! I added some toasted naan on the side and it was so yummy.

So delicious!  The tomato, oregano, basil, and parsley were out of the garden!  Was a very tasty and simple dinner!  Thank you!

This was sooooo delicious. So filling!  I ate the whole dish by myself in two days. I made it as part of my meal prep with brown rice and asparagus. Will definitely be a go to recipe. Thank you. 🤗

I made this chickpea stew for the first time today, and both my daughter and I loved it! This stew will be on the menu on a weekly basis from now on. Thank you so much for sharing this recipe!

Lovely recipe! Improvised a Wee bit by adding some frozen spinach, a few potatoes, and a tin of white kidney beans to go with the chickpeas.  Otherwise we stayed true to the rest of the recipe.  Completely recommend puréeing a couple of ladles full of the finished stew.  Really added to the final product.   A definite Keeper!  

Mille grazie, Michelle!

Very delicious stew. Thanks for sharing.  Can any leftovers be frozen?

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

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


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?

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

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!

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

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!

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 &amp; 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.

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

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 ❤️

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, 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!

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

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.

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!

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

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

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!

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 ?

Used a jar of chickpeas, a large fresh tomato and left out the tomato paste. It was delicious

This looks absolutely delicious!! I love that we have all ingredients in the house. It's going to go on our menu rotation next week. Thank you for sharing!

In lebanon, we add eggplant to this dish and you get a vegitable in the recipe to add to its wholesomeness! Re chickpeas, when we soak them overnight we add a half tea spoon of baking soda to the soaking dish. It takes less time to boil and they come out tender.

Absolutely LOVE this recipe! We are meat eaters and I'm trying to introduce my husband to more meat-free meals - this one was a big time HIT! So easy and delicious. My sister and her fiance are vegan and visiting us in Texas this week, so I'll be making this for them! Served naan on the side. Thanks for the great recipe!

Thank you for your blog.  I am transitioning from meat and your recipes sound great.  I tried and love the coconut bacon

Michelle - this is such a wonderful, flavorful, and easy recipe that even my meat eating husband loves for dinner. It's definitley become a regular in the dinner rotation at our house! Thanks for sharing!

This is an excellent recipe and a great base. I didn’t have a tomato so I used chopped cherry tomatoes and prefer vegetable stock. I also added kale, turmeric, curry, red pepper flakes and garnished with a handful of cilantro.

Yum!  Will make this again.  I used canned tomatoes instead of fresh and served with a side of Farro (10-minute Farro from Trader Joes).

My daughter is 15 and vegetarian. She loved this!

Candied yams so good I love making them myself, i've never tried the vegan way to do it but i'll try and let you know how it turns out

This was super delicious! Thank you for sharing the recipe!

I've made this recipe twice now once using vegetable broth the other using the chickpea broth. I kind of like the vegetable broth better and each time I used Himalayan salt adding Turmeric. This is a simple easy delicious stew. Will be keeping this recipe for future use. Thank you for this recipe!

I just have  to tell you how much my husband and I love this recipe, it has become part of my monthly menu.  I add  some curry powder and a little tumeric and a whole lot of fresh cilantro.  Thank you so much.

Made this last night for me and my partner and had leftovers for lunch. A thoroughly enjoyable meal. Delicious!

This recipe is wonderful.  My husband even loved it and he does not like to try new foods.  I used canned chick peas and chicken broth.  I will make this again for sure.  Thanks for sharing it.

Is the 400 calories including rice or just the recipe? A bit confused. It was super delicious though!!

Nice recipe! I like the touch of cayenne to the end. I cook a chickpea stew at least once a week. However, I like to use turmeric and curry and instead of tomatoes I use coconut milk.

I added 1/4 tsp red pepper because it was bland. I also added a little S&amp;P to each serving and definitely serve over rice. I thought it was great.

Love this recipe and make it 2-4 times each month! I recently began counting calories; do you know the approximate size of a serving? Thanks!

I made this tonight and it was really delicious.  We aren’t vegan but I am working toward being more conscious about how much meat we consume. Even my meat loving kids didn’t complain. It really hit the spot on a dreary, rainy day.

This was so delicious! I made twice the amount so that we’d have extra, and did fresh basil instead of dried, and also added curry powder (which was the best blast of flavor!). I also sautéed the onions and garlic. Thanks!

This was my family's first foray into vegan meals, and luckily it was a success! Thanks for the great start to our adventure!

Loved it. I am learning to cook with dry beans, and my family doesn't like hummus, but this recipe was a winner. Works for picky family. I did have to add a bit of milk to my youngest daughter's to cool down the spice, but no problem.

This is an awesome recipe. I have made this so many times, I absolutely love it. I have chickpeas in soak as I write. I have told so many of my friends about it and given them the recipe. I have made it without the addition of brown rice and eaten it with cornbread and I have also made it and eaten it with the brown rice. No matter how I’ve made it, it is always a winner. Thanx so much for a great recipe.

Just made this last night for my husband and I and we loved it! Now I'm eating it today, and love it even more as left over! Thanks for sharing!

Made this and served with vegetable stock cooked quinoa. It was delicious.

Absolutely delicious!  An easy go-to for me when I don't have a ton of time or ingredients.

It was amazing! So easy to make and sooo delicious...love this recipe ❤️

It sounds wonderfully flavorful, great combo of spices!!

Oh wow! This recipe is delicious! Our family is just starting  with the vegan diet and We are blown away with this recipe. Even my daughter who is a very picky eater loves it! Will definitely be making this again.

Chickpea stew was enjoyed by me and also by my meat-eating husband and fish-eating father-in-law.

i've made this recipe so many times. the only way to describe it is delicious!!! USUALLY, i have the ingredients already. of course, snowy day in nj and i wanted to make some and don't have a tomato or red peppers. instead, i'll leave out the peppers and use canned diced tomatoes. the other thing about this recipe is it really is a canvas where you can add just about anything to the base. but, i LOVE it just as written!!!! thanks for the wonderful recipe!!!

So I've made this a few times after finding it on Pinterest and IT IS SOOOO GOOD. Followed the recipe to a T and it is super delicious, warm, comforting. Everyone voted to put this recipe in rotation! Yay!!

This recipe is awesome. I was just wondering if I made a batch could I freeze it with some rice? Would it turn soggy?

I'm making this right now. Just did a taste test and it's delicious!! I'm sure I'll be making this again &amp; again!

This recipe looks great. I am cooking for my mother as well who has just stated that she is tired of eating black beans &amp; kidney beans so this tasty looking recipe is a must try for us.  I am very excited by what I see at this web site so I will be telling my health educator &amp; friend about this. I will also share with my weekly health group.  Thanks!!!

I made this but with modifications. It was a little flat so I added a can of drained diced tomatoes. I added extra tomato paste but still wanted more thickness so I added some nutritional yeast. I also chopped up a few kale leaves, just because I had it hanging around.

I am so happy to have found your recipe for chickpea stew that does not have the traditional cumin or curry  but rather my favorite Italian spices.  I prepared this for my dinner tonight and LOVED it! Although I followed the recipe exactly this time, I think it could be easily adapted to include whatever veggies are in season.  In the future, I will try adding broccoli, green beans or maybe even some hardy greens such as kale or collards. Thanks again for a great recipe.  It will definitely become one of my "go-to" recipes!

Hi! I just made this and it's really good! Thank you! I was wondering how many calories do you think this might be?

Wow! This looks stunningly delicious! For reason my mouth and I agree on tomato  based stews, soups and sauces. And this one served with rice  looks like a winner. My mouth and I sincerely thank you. I will definitely be making this recipe. Thank you!

Making this right now....I've recently become a fan of chickpeas and this recipe seems like it will be an awesome addition to my recipe box! Thank you!

Oh my, this looks delicious! What a great vegan alternative!

I love that this is a vegan and gluten free recipe.  I have a friend who is vegan and a daughter who has to eat gluten free so I could fix this for both of them.

Oh, I love gluten-free foods! Thanks for sharing this recipe, this is a must try! It looks delicious!

Awesome. I have a few vegan friends, can't wait to share this with them.

What a delicious looking meal, I have just printed it out to cook later in the week. Thank you for sharing honey xxx

https://www.youtube.com/watch?v=f5K0VhOFEEs

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!

Vegan Chickpea Stew

A Spanish style espinacas con garbanzos recipe (spinach and chickpea stew) that will have you craving another bite!

Espinacas con Garbanzos (Spinach and Chickpeas)

garbanzo beans (chickpeas)

spinach

bread

unsalted Marcona almonds

tomato sauce ((60 milliliters))

Extra virgin olive oil

tbsp Sherry vinegar (or red wine vinegar if sherry vinegar

tsp cumin

cayenne pepper (to taste)

((more

Black pepper (to taste)

tsp Smoked Spanish paprika

Coat a large saucepan with extra virgin olive oil (approx. 2 tbsp) and heat to medium high

Before the oil gets too hot, add the spinach (in batches if necessary)

Sauté the spinach until just wilted and remove to strain in a colander

Re-coat the pan with olive oil and add in the bread cubes and raw almonds. Fry until the bread and almonds are browned and crispy on each side

Add the chopped garlic, cumin, cayenne and black pepper and sauté for a couple of minutes, until the garlic is fragrant and turning brown

Transfer the ingredients to a blender/food processor and add the sherry vinegar

Blend the ingredients together until you have a thick paste (you can add a few tablespoons of water if needed to blend easier, but don&#039;t over blend and make it gooey)

Return the paste to the saucepan and add your garbanzo beans and tomato sauce

Stir gently until the chickpeas are fully coated by the sauce and add a bit of water to thin things out

Add the spinach and stir gently until it is evenly incorporated and hot

Season with salt and pepper

Once plated, drizzle a swirl of extra virgin olive oil on top of each dish, then sprinkle a small amount of smoked Spanish paprika on top

Enjoy!

A rich, warm, fragrant and delicious Vegan Lebanese Chickpea Stew flavored with warm spices like cumin and za'atar.

Vegan Lebanese Chickpea Stew

chickpeas ((canned,

tbsp cumin

za'atar

tsp red pepper flakes

paprika

roasted bell pepper

vegetable oil

Salt

tbsp parsley ((chopped))

With a mortar or pestle, or in a food processor, crush the cumin and the garlic together until you have a very coarse paste.

Heat the oil in a saucepan.

Add the cumin and garlic mixture and saute a minute or so until it turns fragrant.

Add the tomato paste, red pepper flakes, and paprika. Saute, stirring frequently, for about two more minutes.

Add the chickpeas and stir to mix. Add four cups of water, the za'atar, bay leaves and the roasted red pepper. Mix well.

Once the mixture comes to a boil, lower the heat until it boils gently, and cook for 15 minutes. I like to mash some of the chickpeas with the back of the ladle to thicken the stew slightly.

Add salt to taste and stir in the parsley. Turn off the heat.

Serve hot. This is perfect with rice, brown or white. You can also serve with some crusty bread, or some whole wheat pita bread.

Mediterranean Chickpea Stew with Spinach &amp; Feta - all made in one pan in under 20 minutes! Sautéed red onion and garlic with Mediterranean spices stewed with chopped tomatoes, chickpeas and spinach. | Gluten Free + Vegetarian 

Mediterranean Chickpea Stew with Spinach & Feta

olive oil

red onions, diced (about 1 1/2 cups)

garlic,

cayenne powder

cloves

tomatoes

vegetable stock, aim stock

balsamic vinegar

chickpeas,

feta

salt

red chili flakes, optional

parsley,

Heat olive oil over a medium heat in...

Heat olive oil over a medium heat in a large skillet or sauce pot. Add the onions and sauté for 5 minutes to soften. Add the garlic, oregano, cayenne and cloves and cook another minute. 

Stir in the tomatoes, stock and vinegar. Bring...

Stir in the tomatoes, stock and vinegar. Bring to a boil and then reduce the heat down to a simmer. Let cook 7-10 minutes to thicken the sauce - stir every so often. 

Stir in the chickpeas, spinach and feta. Cover...

Stir in the chickpeas, spinach and feta. Cover and cook another 2-3 minutes. Season with salt as needed and garnish with red chili flakes and parsley and serve. 

https://mediavine-res.cloudinary.com/video/upload/jwsnj12onmzpddwdy7nl.mp4

<p>Mediterranean Chickpea Stew with Spinach &amp; Feta - all made in one pan in under 20 minutes! Sautéed red onion and garlic with Mediterranean spices stewed with chopped tomatoes, chickpeas and spinach. | Gluten Free + Vegetarian </p>

Flavor-packed Spanish chickpea stew with spinach and almonds. Serve it warm or at room temperature--as a tapas dish or dinner--with your favorite crusty bread.

Spanish Chickpea Stew

Early Harvest Greek extra virgin olive oil

oz/283.5 g baby spinach

oz/ 70.8 g blanched almonds

whole wheat bread, crust removed, cut into small cubes

garlic cloves,

tsp smoked paprika

cayenne pepper

Salt and pepper

tbsp sherry vinegar

onion,

sweet bell pepper (any color), cored and chopped

141.7 tomato sauce

cilantro leaves

Cubed bread, toasted in olive oil

Toasted blanched almonds

In a large skillet like this one, heat 1 tbsp extra virgin olive oil over medium heat until shimmering but not smoking. Add spinach and cook, tossing regularly, until just wilted. Transfer spinach to a colander to drain.

Return skillet to heat and add a little more extra virgin olive oil. Add blanched almonds and bread. Saute briefly until almonds turn a golden brown color, then add garlic, spices, and a dash of salt and pepper. Cook briefly until garlic gains a little color, be sure to toss well so that the spices coat the almonds and bread.

Let cool briefly, then transfer almond and bread mixture to food processor fitted with a blade (a small food processor like this one works really well here.) Add vinegar and pulse a few times until you have a thick, crumbly, paste-like mixture. Set aside for now.

Wipe the skillet and add a little more extra virgin olive oil. Add chopped onion and bell pepper and cook, tossing regularly, until tender. Add chickpeas, tomato sauce, and 1/2 cup (125 ml) water. Season with salt and pepper. Bring to a high simmer, then lower heat and let simmer on low for about 10 minutes.

Add the wilted spinach and almond-bread mixture to the chickpeas. Stir and let simmer another 5 minutes. Taste and adjust salt and pepper and spices to your liking (if you like it a little more spicy, add a dash more cayenne. And if you want it a bit more smoky, add a dash of smoked paprika.)

Finish with a splash more vinegar. Garnish with cilantro, toasted bread, and toasted blanched almonds (optional). Transfer to a serving bowl and add a generous drizzle of Early Harvest extra virgin olive oil. Enjoy warm or at room temperature with your favorite crusty bread!

The Spanish Chickpea stew was outstanding, thank you so much! it tasted exotic and yet used cheap ingredients. I had no spinach so used chard from the garden which worked well ( it is part of the spinach family) I also used some slices of polenta from a prepared block which were oven roasted in chilli infused olive oil, this partnered it well although I appreciate it is mixing Italian and Spanish cuisine....why not though? The only problem I have is sometimes American names for ingredients are different to those we use in the U.K. e.g. cilantro is coriander here and zucchini is courgette. No worries though I can puzzle it our in the end.... As noted earlier, an outstanding dish, the family are keen for me to do it again!!

Many years ago I had an entree' like this on vacation &amp; was inspired to try this to see how close it might come to the original.  Have made this twice now with outstanding results.  Although a bit time consuming to prepare, it was worth the effort.  It was prepared exactly as written with an extra 1/2 cup of water to create more sauce,   Delicious, healthy, low cost &amp; filling.  Thank you!

This Moroccan chickpea stew is hearty and satisfying: packed with healthy vegetables and a savory blend of spices!

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