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Chunky, saucy, flavorful, and full of healthy plant based protein, this Spiced Chickpea Stew couldn’t be easier to make and it’s so darn yummy! Naturally vegan and gluten free and ready in just 30 minutes! Serve it with a side of rice for a complete meal. The perfect warming weeknight dish.
Proving yet again that healthy plant based food can be incredibly delicious!
This recipe has it all – texture, flavor, color. It’s comforting and filling. And it’s all done in less than 30 minutes!
Put this Spiced Chickpea Stew on your menu this week – you won’t regret it!
Ingredients you need
Ingredient notes and substitutions
Most of these ingredients are pantry and fridge staples and you likely already have them. You’ll be ready to make this easy spiced chickpea stew in no time!
Chickpeas ~ Chickpeas, also known as garbanzo beans, are an incredibly versatile ingredient. They’re hearty with a firm texture and creamy center and taste mildly nutty.
They’re very healthy, containing folate, fiber, protein, iron, zinc and more.
Chickpeas with rice is a natural combination. Together they make a complete protein. Both take on other flavors well so I like to add bold spices like in this Spiced Chickpea Stew.
Learn more about this humble bean and get even more vegan chickpea recipes here.
Tomatoes ~ Canned tomatoes give this stew its sauciness. I like to use diced tomatoes, but if you want an even looser sauce, you can use crushed tomatoes or tomato purée.
Carrots ~ I love the natural sweetness of carrots. Cooking them brings out their sweetness even more which complements the bold spices and nutty chickpeas really well.
Spices ~ I’ve paired turmeric, cumin, chili powder, and cinnamon for the most amazing flavor. All of these spices have impressive nutritional profiles.
Yellow curry powder would be a great replacement if don’t have these 4 spices available.
How to make the recipe
This is seriously one of the easiest recipes on this blog. And one of the most delicious too!
It will take you less than 30 minutes start to finish. And if you have leftovers – congratulations because it’s just as fantastic, if not more so, the next day.
Add the chopped onions and broth to a large deep skillet (1) and sauté (2) until soft and translucent (3). Add the spices and stir to combine (4). Sauté for a minute or two until fragrant.
Add the carrots (5) and stir to combine (6). Add the tomatoes, chickpeas, and remaining broth (7) and stir to combine (8). Simmer until the carrots are tender.
Garnish with fresh cilantro.
I like to use quick-cook rice to pair it with. Personally, I love the Quick-Cook Brown Basmati Rice from Trader Joe’s. It cooks up perfectly fluffy every time and only takes 10 to 12 minutes.
So easy!
Storage and freezing
Fridge: Store leftovers in an air-tight container in the fridge for 3 to 4 days.
Freezer: You can also freeze this chickpea stew. Let it cool completely before transferring to a freezer safe container or plastic zip-top bag. It should keep well for up to 6 months.
Pro tips and tricks
~ Drain and rinse the chickpeas well under cold water before adding them to the recipe.
~ Sauté the spices for a minute or two before adding the liquids to the skillet. This will allow the natural oils to release and make them more fragrant and flavorful.
~ Taste and adjust seasoning to your liking before serving.
~ A squeeze of fresh lime juice really brightens up the dish.
~ Chopped cilantro provides a wonderful freshness. If you don’t like cilantro, use fresh parsley.
~ Serve with leftover or quick-cooking rice to get this meal on your table in just 30 minutes!
~ Quick-Cook Brown Basmati Rice takes just 10 to 12 minutes. If you use regular rice, not quick cook, be sure to check the package directions and start your rice in enough time before the chickpea stew so it’s all done at the same time.
~ If you have leftovers, the sauce will thicken as it sits in the fridge. You may want to add an extra splash of vegetable broth before reheating.
FAQs
Canned chickpeas come packaged in liquid. Oftentimes that liquid contains high amounts of sodium. Draining that liquid and rinsing the chickpeas can cut the sodium content nearly in half. It will also reduce the amount of gas-producing compounds and make them easier to digest.
Yes! This chickpea stew contains with healthy plant protein, lots of fiber, vitamins, minerals, antioxidants, and more!
Yes! Most bean and lentil soups and stews freeze really well. Let the stew cool completely before transferring it to a freezer safe container or zip-top bag. It should keep well for up to 6 months.
More vegan 30 minute meals
- Vegan Sloppy Joes
- Vegan Cincinnati Chili
- Creamy Vegan Mushroom Pasta
- BBQ Tofu Bowls
- Easy Black Bean Soup
I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.
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For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!
Spiced Chickpea Stew
Recommended Equipment
Ingredients
- ¾ cup low-sodium vegetable broth divided into ¼ cup + ½ cup
- 1 yellow onion diced
- 3 carrots peeled and chopped
- 1 ½ teaspoon turmeric
- 1 ½ teaspoon chili powder
- 1 teaspoon cumin
- ½ teaspoon ground cinnamon
- 2 cans (15 oz each) chickpeas drained and rinsed (or 3 cups cooked chickpeas)
- 1 can (15 oz) diced tomatoes
- 1 teaspoon Himalayan pink salt or to taste
- squeeze of fresh lime juice
- fresh cilantro for garnish
- 1 cup Quick-Cook Brown Basmati Rice or rice of choice (for serving)
Instructions
- Sauté the diced onion in ¼ vegetable broth until translucent – about 5 to 7 minutes.
- Add the turmeric, chili powder, cumin, and cinnamon. Stir and sauté for 1 to 2 minutes.
- Add the carrots and stir to combine.
- Add the remaining ½ cup vegetable broth, chickpeas, diced tomatoes, and salt. Simmer for 15 minutes.
- While the chickpea stew is simmering – make your Quick-Cook Brown Basmati Rice according to package directions.
- When chickpeas stew is done, take off heat and add a squeeze of fresh lime juice and chopped fresh cilantro. Taste and adjust seasonings as necessary.
- Serve the chickpea stew over rice.
Notes
Storage/Freezing Store leftovers in an air-tight container in the fridge for 3 to 4 days. You can also freeze this chickpea stew. Let it cool completely before transferring to a freezer safe container or plastic zip-top bag. It should keep well for up to 6 months.
Nutrition
Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.
Catherine says
I have only just come across your recipe & would like to make it. Could you please advise if the carbonate figure is for the entire meal i.e, is the rice included in that count. Thanks
Jenn Sebestyen says
Hi, Catherine. The nutrition facts are calculated without the rice as it would vary greatly depending on what variety is used. You could also serve it over quinoa or cauliflower rice if you are watching your carbs. Enjoy!
Shelli says
This was delicious! Thank you for sharing!
Jenn S. says
So happy you loved it, Shelli! Thank you!
Carol says
Hi, Jenn! I made this tonight. It is SO good! Thank you for the recipe. I will definitely be making it again.
Jenn S. says
Wonderful! Thank you, Carol! Enjoy the rest of your weekend!
Carol says
You bet, Jenn! You do the same! Thank you! 🙂
Linda from Veganosity says
I love simple and flavorful recipes like this. It looks so good, Jenn! It needs to go on my weekly rotation.
Jenn S. says
Thank you, Linda! We are loving it!
Alisa Fleming says
This stew looks marvelous Jenn! These are spices that I always have on hand and chickpeas are my favorite for lunch. Do you think it would go well with some spinach added?
Jenn S. says
Thanks, Alisa! Definitely add some spinach at the end if you wish – yum!
Nola Alt says
Tried the recipe using the exact amounts called for. We found it very bland. I added about a tablespoon of berbere powder and more salt to what was left over after two servings. Helped but doubt I would try the recipe again.
Jenn S. says
Hi, Nola. I’m sorry it didn’t turn out for you. My family of 5 all loved it. But, I always encourage everyone to taste before serving and adjust the seasonings to your liking. Thanks for your feedback.
Sarah says
So cozy and comforting! I’m all about comfort foods right now, especially with these chilly temps. I love the flaovrs and it’s a great source of protein, can’t wait to try it!
Jenn S. says
Thanks, Sarah. Hope you enjoy it!
Liz says
What a delicious stew! While the weather keeps playing games on us down here in SD I’m ready to turn on the stove for some stew!
Jenn S. says
We’ve been up and down too, but even are warmer temps are still on the chilly side. Thanks, Liz! Enjoy!
Dianne says
I could eat chickpeas every day of the week! This stew looks like my ultimate meal! I think I have all of the ingredients, so I plan on adding it to this week’s menu!
Jenn S. says
Perfect! You make this and I’ll make your Chickpea Noodle Soup and we’ll report back! 🙂