Description

Hearty Chickpea Stew is a nourishing and flavorful vegan dish packed with protein-rich chickpeas, wholesome vegetables, and warming spices. This plant-based stew offers a comforting and satisfying meal that’s perfect for cozy dinners or meal prep. Featuring a blend of spices like cumin, smoked paprika, and turmeric, along with fresh greens and a creamy tahini finish, it’s both nutritious and delicious.

Ingredients

Scale

Chickpeas and Liquids

1 (14-ounce) bag dried chickpeas
2 cups vegetable broth
3 cups water
1 (14.5-ounce) can diced tomatoes, with liquid
1 cup plant-based milk, plain, unsweetened (soy, oat, almond, or coconut)

Vegetables and Aromatics

1 ½ tablespoons olive oil
4 cloves garlic, minced
1 (1-inch) piece fresh ginger root, peeled, finely shredded
1 medium onion, diced
2 small carrots (about 5 ounces total), sliced
1 medium bell pepper (red, yellow, or green), diced
2 cups packed chopped greens (spinach, kale, swiss chard, or collard greens)

Spices and Seasonings

½ teaspoon ground cinnamon
1 ½ teaspoons ground cumin
1 ½ teaspoons smoked paprika
1 teaspoon ground turmeric
½ teaspoon red chili flakes
Salt, as desired (optional)

Thickening and Finishing

3 tablespoons all-purpose flour
2 tablespoons tahini
1 lemon, juiced
2 tablespoons fresh chopped parsley or cilantro

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Instructions

Soak Chickpeas: Place dried chickpeas in a large heavy pot or Dutch oven. Cover with water and soak overnight (about 8 hours). Drain, rinse, and set aside.
Sauté Vegetables: Rinse out the pot and place it over medium heat. Add olive oil, then sauté onion, garlic, ginger, bell pepper, and carrots for about 5 minutes until they begin to soften and release their aroma.
Add Spices: Stir in the ground cinnamon, cumin, smoked paprika, turmeric, and red chili flakes. Cook for an additional minute to toast the spices and enhance their flavors.
Cook Chickpeas: Add the drained soaked chickpeas to the pot with the sautéed vegetables and spices. Pour in the vegetable broth and water, stir well, then cover and simmer for 55-60 minutes until chickpeas are tender on the inside but still hold their shape. Stir frequently, and add water if needed to keep a thick stew consistency.
Add Tomatoes, Lemon, and Greens: Stir in the canned diced tomatoes with their liquid, freshly squeezed lemon juice, and chopped greens. Allow the greens to wilt slightly into the stew.
Prepare Roux and Finish Stew: In a small bowl, whisk together plant-based milk and all-purpose flour to form a smooth roux. Add this mixture to the stew along with the tahini, stirring continuously for 5-8 minutes until the stew thickens, tahini melts in, and greens are tender. Adjust thickness by adding water if necessary.
Season and Serve: Taste and add salt if desired. Garnish with fresh chopped parsley or cilantro, then serve immediately for a comforting and hearty meal.

Notes

This Hearty Chickpea Stew is a satisfying, flavorful, and nutritious vegan meal packed with protein and wholesome vegetables.
Soaking chickpeas overnight softens them and reduces cooking time, improving digestibility.
The roux with plant-based milk and flour thickens the stew naturally without cream or dairy.
Adjust spice levels by modifying the chili flakes to your preferred heat tolerance.
Leftovers store well in the refrigerator for up to 4 days and freeze perfectly for longer meal prep.

Nutrition

Serving Size: 315 g
Calories: 320 kcal
Sugar: 4 g
Sodium: 140 mg
Fat: 12 g
Saturated Fat: 1 g
Unsaturated Fat: 11 g
Trans Fat: 0 g
Carbohydrates: 51 g
Fiber: 10 g
Protein: 17 g
Cholesterol: 0 mg