Chickpea Stew
A comforting and hearty vegetarian stew, packed with tender chickpeas and fresh vegetables, all simmered in a savory, from-scratch tomato base. This one-pot wonder is perfect for a chilly evening.
For 4 servings
Prepare the chickpeas
- Rinse the dried chickpeas and soak them in ample water overnight, or for at least 8 hours.
- Drain the soaked chickpeas. Place them in a pressure cooker with 2 cups of fresh water.
- Pressure cook for 4-5 whistles or until tender, about 20-25 minutes. Let the pressure release naturally. Drain and set aside.
Sauté the base vegetables
- While the chickpeas cook, heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 6-8 minutes.
- Add the chopped red bell pepper and cook for another 3-4 minutes until it begins to soften.
Bloom the aromatics and add tomatoes
- Add the minced garlic, dried oregano, smoked paprika, and cumin powder to the pot.
- Stir constantly and cook for about 1 minute until the spices are very fragrant.
- Roughly chop the fresh tomatoes and add them to the pot. Cook for 5-7 minutes, stirring and breaking them down with your spoon, until they become soft and pulpy.
Simmer the stew
- Add the cooked chickpeas, 3 cups of water, the bay leaf, salt, and black pepper to the pot.
- Stir everything together and bring the stew to a gentle boil.
- Once boiling, reduce the heat to low, cover the pot, and let it simmer for at least 20 minutes to allow the flavors to meld.
Finish and serve
- Remove the bay leaf from the stew.
- Taste and adjust seasoning if needed. A squeeze of lemon juice can brighten the flavors.
- Ladle the stew into bowls and garnish with fresh chopped parsley before serving.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker stew, mash about half a cup of the cooked chickpeas with a fork before adding them back to the pot.
- 2Add a handful of fresh spinach or kale in the last 5 minutes of cooking for extra greens.
- 3A squeeze of fresh lemon juice just before serving brightens up all the flavors wonderfully.
- 4This stew is excellent for meal prep as the flavors deepen overnight. Store in an airtight container in the refrigerator for up to 4 days.
- 5Serve with a side of crusty bread, brown rice, or quinoa for a more filling meal.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes along with the other spices for a bit of heat.
high proteinHigh protein
Stir in 1 cup of cooked quinoa or some cubed firm tofu during the last 10 minutes of simmering.
quickQuick
If short on time, use two 15-ounce cans of chickpeas (rinsed) and one 28-ounce can of diced tomatoes instead of preparing them from scratch.
healthyHealthy
To make it even healthier, reduce the olive oil to 1 tablespoon and add more vegetables like zucchini or mushrooms.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Chickpeas are a fantastic source of protein, which is essential for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
The combination of chickpeas and vegetables provides a high amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Rich in Vitamins and Minerals
This stew is loaded with essential nutrients like Vitamin C from bell peppers and tomatoes, Vitamin A from carrots, and iron and folate from chickpeas.
Heart-Healthy
Being low in saturated fat and sodium, and rich in fiber and potassium, this stew supports cardiovascular health.
Frequently asked questions
Yes, this Chickpea Stew is very healthy. It's packed with plant-based protein and fiber from chickpeas, and loaded with vitamins and minerals from the fresh vegetables. It's naturally vegan, gluten-free, and low in fat.
