Description
This Hearty Chickpea Stew is a flavorful and nutritious vegan dish packed with protein-rich chickpeas, vibrant vegetables, and aromatic spices. Perfect for cozy dinners or meal prep, it combines tender chickpeas simmered to perfection with a rich blend of spices, fresh greens, and a creamy tahini-milk roux, creating a comforting and satisfying meal in a bowl.
Ingredients
Scale
Chickpeas and Broth
- 1 (14-ounce) bag dried chickpeas
- 2 cups vegetable broth
- 3 cups water
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
Spices
- ½ teaspoon ground cinnamon
- 1 ½ teaspoons ground cumin
- 1 ½ teaspoons smoked paprika
- 1 teaspoon ground turmeric
- ½ teaspoon red chili flakes
Additional Ingredients
- 1 (14.5-ounce) can diced tomatoes, with liquid
- 1 lemon, juiced
- 2 cups packed chopped greens (i.e., spinach, kale, swiss chard, collard greens)
- 1 cup plant-based milk, plain, unsweetened (i.e., soy, oat, almond, or coconut)
- 3 tablespoons all-purpose flour
- 2 tablespoons tahini
- Salt, as desired (optional)
- 2 tablespoons fresh chopped parsley or cilantro
Instructions
- Soak the Chickpeas: Place dried chickpeas in a large heavy pot or Dutch oven. Cover with water and soak overnight (about 8 hours). After soaking, remove from pot, rinse and drain chickpeas in a colander.
- Prepare the Base: Rinse out the pot or Dutch oven and place on medium heat. Add olive oil.
- Sauté Vegetables and Aromatics: Add diced onion, minced garlic, shredded ginger, diced bell pepper, and sliced carrots to the pot. Sauté for about 5 minutes until vegetables start to soften.
- Add Spices: Stir in ground cinnamon, cumin, smoked paprika, turmeric, and red chili flakes. Cook for an additional minute to release the spices’ aromas.
- Add Chickpeas and Liquids: Add the drained soaked chickpeas to the pot. Then pour in vegetable broth and water. Stir well, cover with a lid, and cook for 55-60 minutes until chickpeas are tender but still hold their shape. Stir frequently and add water if needed to maintain a thick texture.
- Add Tomatoes, Lemon, and Greens: Stir in the canned diced tomatoes with liquid, freshly squeezed lemon juice, and chopped greens.
- Prepare the Roux: In a small dish, whisk together plant-based milk and all-purpose flour until smooth to create a roux.
- Thicken the Stew: Add the roux and tahini to the stew. Stir well and cook for about 5-8 minutes until the mixture thickens, tahini is fully incorporated, and the greens are wilted. Adjust texture with additional water if needed.
- Season and Garnish: Season with salt as desired. Sprinkle fresh chopped parsley or cilantro on top before serving.
- Serve: Serve the stew immediately, ideally about 1 ½ cups per serving. Makes 6 servings total.
Notes
- This stew is a hearty, plant-based, and vegan-friendly meal packed with protein and nutrients.
- Soaking the chickpeas overnight softens them and reduces cooking time.
- You can use any plant-based milk such as soy, oat, almond, or coconut milk for the roux.
- Adjust chili flakes quantity to control the spice level.
- Adding fresh greens late in cooking preserves their color and nutrients.
- This stew freezes well for easy meal prep.
Nutrition
- Serving Size: 315 g
- Calories: 315 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
