My daughter loves chickpeas. A lot! She will literally eat them straight from the can, lol! So of course I make chickpea recipes for and with her. This easy Chickpea Stew recipe is flavorful, economical and quick to make.
Even if you think you don't like chickpeas, give them a chance.
Chickpeas, also called garbanzo beans, are a good source of nutrition and they offer a number of health benefits.
Chickpeas are high in fiber. Proper fiber intake is important for maintaining good digestive health.
+They can also help to lower cholesterol levels and reduce the risk of heart disease.
Chickpeas are a good source of protein. Which is good news for vegetarians and vegans.
They are low in fat and rich in vitamins and minerals such as potassium, iron, folate, calcium, vitamin A and magnesium.
At 210 calories a cup (drained and rinsed from a can) chickpeas provide almost 11 grams of protein, almost 10 grams of fiber and come in at 3.5 grams of fat.
Chickpeas are versatile and can be incorporated into a variety of dishes such as stews, salads, curries, snacks and even baked goods. You can even use the liquid, called aquafaba, from the can as an egg white replacement. It's high in protein and popular in vegan recipe.
Table of Contents
Ingredients for Tomato Chickpea Stew
- Avocado or olive oil
- Onions, carrots and garlic
- Crushed or diced tomatoes
- Salt, black pepper, red pepper flakes and cumin
- Vegetable stock/broth
- Chickpeas from a can
- Honey or sugar (optional)
- Scallions & fresh spinach
Variations
- Swap the spinach for kale, beet tops or swiss chard
- Make it much spicier with the addition of red chilies, or cayenne pepper
- Play with the spices used and make this more of a Moroccan chickpea stew (things like turmeric
- Take this bean stew to another level by adding Thai chili paste and make it more of a tomato curry chick pea stew.
- Or add in some coconut milk.
- Add additional vegetables, you can really take the flavors of this simple peasant stew recipe anywhere you want.
Tips
- After you garbanzo bean stew begins to simmer, reduce the heat and place a lid on it. Allow it to continue simmering for 10 or so minutes.
- You don't want to "boil" this chickpea stew recipe. You want the beans to be toothsome vs mushy.
- If you feel it needs more liquid, add in additional vegetable broth.
- Adding a teaspoon or so of sugar or honey helps cut the acidity. Totally optional.
- The flavors will intensify as it sits. Making this earlier in the day or even an hour ahead and allowing it to sit room temp will make it taste even better.
- Add your fresh spinach in after you remove it from the heat shortly before serving.
- Taste and adjust for your level of spices and spiciness.
- As is suggested this is both a vegan chickpea stew and a vegetarian chickpea stew
Storage
Keeps well in the fridge in a sealed mason jar or container for a week.
Vegetarian recipes you may enjoy
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Enjoy this easy, flavorful chick pea stew recipe (and save some chickpeas for my baby girl!!)!! XO - Colleen
Chickpea Stew
Ingredients
- 1 ½ TBS avocado or olive oil
- 1 cup chopped Vidalia onion
- ¾ cup chopped carrots
- 2 large cloves garlic or more
- salt & black pepper don't be shy
- ½ teaspoon cumin or more if you enjoy that flavor
- ¼ teaspoon cinnamon optional but lovely
- red pepper flakes to taste
- 1 28 oz can crushed tomatoes fire roasted tomatoes have the best flavor. You can also use diced.
- 2 ½ cups vegetable broth
- 1 teaspoon sugar
- 2 15 oz cans chickpeas, drained or 1 large 29 oz can
- ¼ cup scallions, snipped
- 2 cups fresh spinach a big handful or two, as much or as little as you like
Instructions
- Heat your oil in a soup pot. Add in onions and carrots and sauté for 2 minutes.
- Add in the garlic, season with salt and pepper, cumin, cinnamon and red pepper flakes and sauté another minute or so.
- Add in crushed tomatoes and vegetable stock and stir to combine.
- Add in sugar, chickpeas and scallions and bring mixture to a simmer.
- Taste and adjust for seasoning. Place a lid on the pot and simmer on low for 10-15 minutes, stirring occasionally.
- Remove from heat, add in spinach.
- Enjoy as is, over rice or over noodles.
shelby says
I am always on the lookout for new chickpea recipes because they are one of my favorite ways to add protein to my vegetarian meal plan! This stew was delicious and I followed it precisely. Easy to make and my son loved it as well!
Colleen says
Fantastic to hear! Yes, great protein which is why I use it often when cooking for my daughter (she can't eat nuts, shellfish, beef or pork due to allergies)
Gwynn Galvin says
Made this recipe for our Meatless Monday dinner and it was a hit! It's going on my menu rotation for sure!
Eileen says
My girls love this chickpea soup. It is hardy and so flavorful.
Kristin says
This Easy Vegetarian Chickpea Stew recipe looks super tasty and easy to make, which I really like! I love how it combines simple ingredients like onions, carrots, and garlic with some flavorful spices. It's great that it's made with canned chickpeas, which makes it even more convenient. I also like the idea of adding honey for a touch of sweetness and the fresh spinach for some greens. This stew seems like a warm and hearty meal for a cozy evening. I appreciate that it's vegetarian, too. Thanks for sharing this recipe; I can't wait to try it and enjoy a comforting, healthy meal!
Colleen says
I totally agree Kristin! Thanks for the comment & enjoy!
Lisa says
This is a great vegetarian choice when my daughter visits! I also love it as a side dish or a quick lunch!