Go Back
Chickpea stew

chickpea stew

Chickpea stew is a warm, protein-rich dish, easy to make at home. Delicious and healthy for cozy dinners or meal prep!
Print Recipe Pin Recipe
Total Time 46 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 340
Ingredients Method Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 unit onion diced
  • 2 cloves garlic minced
  • 2 units carrots sliced
  • 1 unit red bell pepper diced
  • 2 cups cooked chickpeas drained and rinsed if canned
  • 1 can diced tomatoes 400g
  • 2 cups vegetable broth
  • 1 teaspoon smoked paprika
  • 0.5 teaspoon ground cumin
  • 0.5 teaspoon ground coriander
  • 0.5 teaspoon salt
  • 0.25 teaspoon black pepper
  • 2 cups spinach leaves fresh or baby spinach

Method
 

  1. Heat the olive oil in a large pot over medium heat.
  2. Sauté the onion and garlic until softened and fragrant, about 3-4 minutes.
  3. Add the carrots and red bell pepper. Cook for another 5 minutes, stirring occasionally.
  4. Stir in the chickpeas, diced tomatoes, and vegetable broth. Add smoked paprika, cumin, coriander, salt, and black pepper.
  5. Bring the mixture to a boil, then decrease the heat and simmer uncovered for 30 minutes, stirring occasionally.
  6. Add the spinach. Cook for 2-3 minutes more, until the spinach wilts.
  7. Taste and adjust seasoning if necessary. Serve hot with fresh herbs if desired.

Notes

The chickpea stew is cherished worldwide for its comforting warmth and the sheer versatility it brings to the table. Whether you're leaning into plant-based meals or just want something hearty and wholesome, this stew adapts beautifully to your taste and pantry.

Practical Tips for an Even Better Stew

  • If you prefer a creamier texture, use a potato masher to lightly crush some of the chickpeas in the pot before adding the spinach. This naturally thickens the broth!
  • Short on time? Canned chickpeas work perfectly, but remember to rinse them well to minimize excess sodium and achieve a fresher taste.
  • For an extra boost, a pinch of chili flakes or a squeeze of lemon right before serving can brighten the flavors significantly.
  • If you're out of fresh spinach, frozen works just as well—just add it straight to the pot and allow a few extra minutes for it to heat through.
  • Substitutions: Swap red bell peppers for zucchini, or try kale instead of spinach for a different leafy twist.

Technique Insights & Flavors

Sautéing the onion and garlic at the start is crucial for building a deep, aromatic base. Let them turn translucent and fragrant before moving on—don’t rush this step! If you’d like richer flavor, you can add a tablespoon of tomato paste with the spices and sauté to caramelize slightly before introducing the liquids.

Serving & Variations

This chickpea stew truly shines when paired with crusty bread or fluffy rice. For a Mediterranean touch, garnish with chopped parsley, fresh lemon zest, and a drizzle of extra virgin olive oil. Turn leftovers into a wrap with greens or blend a portion of the stew for a thicker, dip-like consistency perfect with pita chips. For a protein twist, toss in cooked quinoa or small pasta. This stew is as welcoming to new additions as it is to the traditional approach—enjoy experimenting!