Chickpea Stew

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You’ll love this hearty chickpea stew, it’s easy to make and requires inexpensive everyday ingredients. It’s a nourishing, healthy meal that nicely warms you up.

It’s absolutely delicious with some rice on the side or served with these crusty panini rolls ready in 1 hour. Everyone will be back for seconds, guaranteed!

Top view of a bowl full of steamed rice and chickpea stew garnished with chopped parsley.

As autumn is approaching quite fast here in London, I’m all about comforting healthy meals. I’ve made this rich chickpea stew twice in a row, and I’m not even tired of it yet. It’s so warming, filling, and definitely helps me with my end-of-summer blues.

Inspired by my popular Mediterranean chickpea soup, this clever recipe is made with basic ingredients: celery, carrots, onions, and garlic to get an essential, classic flavor base. This involves some chopping, but it’s worth it.

This mix of veggies and chickpeas is cooked in a rich, deliciously spiced tomato broth infused with paprika and oregano. And this creates a thick, flavorful stew perfect for some crusty bread to sop it all up! : )

And it’s vegan, gluten free, inexpensive and full of nutrients!

Double or triple the recipe, make a big batch, because this is one of those stews that are better the next day. And freezes beautifully too!

List of the ingredients

  • Chickpeas
  • Canned tomatoes
  • Onion, carrot, celery
  • Garlic
  • Paprika
  • Oregano
  • Chilli flakes
  • Olive oil
  • Bay leaf
  • Parsley
  • Salt & pepper

How to make chickpea stew

(Note: this is a quick description with step by step photos, the full recipe is at the bottom of the page)

  • Cook the diced vegetables in olive oil for at least 5 minutes.
  • Add garlic, spices, oregano and bay leaf.
Top view of a white Dutch oven with diced vegetables, spices and herbs.
  • Stir in chickpeas and toss until coated.
  • Add tomatoes, broth, salt, pepper and cook for 25 minutes.
  • Let it cool slightly, blend about 1 cup of the mixture, return it to the pot and stir to combine. This step is optional, but it gives a richer texture.
Top view of a white Dutch oven full of chickpeas and broth infused with paprika and oregano.
Top vie
  • Stir in the parsley, and taste to make sure you’re happy with the seasoning.
  • Serve it with warm crusty bread and enjoy!
Top view of white Dutch oven and a spoon lifting some rich, thick chickpea stew.

Recipe notes & tips

Chickpea stew ingredients

Vegetables: this is the classic flavor base made with carrots, onion, celery, and garlic. Don’t skip this step, but feel free to add more carrots to make the stew more filling (but remember to adjust the proportion of liquid accordingly).

Chickpeas: 2 cans of hearty and protein-packed chickpeas, rinsed and drained. If you use dry chickpeas, measure about 1 ⅓ (approx 230 grams) and make sure you soak and cook them before adding them to the recipe.
White beans (such as cannellini or Great Northerns) would also work here too.

Canned tomatoes: good-quality whole, diced or crushed tomatoes work fine.

Spices and herbs: I think you’ll love the subtle depth of flavor that paprika, chili flakes and oregano bring to this chickpea stew. The amount of of chilli flakes is quite mild, so feel free to add more if you would like the stew to have a noticeable kick.

Broth: you can use low-sodium vegetable broth or water for this recipe.
You’re also welcome to use either regular vegetable or chicken broth, but it’s important to adjust the seasoning accordingly at the end as you don’t know how strong the salt from the broth is.

Close-up of a ladle full of chickpea stew and rich tomato sauce.

Tips

  • Don’t stir too often: stirring while the mixture simmers will remove the peels from the chickpeas making the stew a bit messy. No worries, that might affect only the way it looks, not the flavor. ; )
  • Texture: for a thick, richer texture, remove 1 cup of the mixture, blend it separately, return it to the pot and stir to combine. The stew will be more luscious!
  • Season to taste: let the stew rest a little bit before serving, you’ll be able to taste and adjust the seasoning properly if the stew if not too hot. You might want to add an extra pinch of salt or black pepper until the flavor pops.
Top view of a white bowl full of chickpea stew served with crusty bread.

Looking for more chickpea recipes?

I’ve got you covered with this collection of delicious chickpea recipes that get the most of this healthy, delicious, and convenient pantry staple .
Here a few of my faves:

If you make this easy, delicious chickpea stew or if you have any questions, let me know! Leave a comment, send me a message, or rate it. I would love to hear from you!

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Top view of a white bowl full of chickpea stew served with crusty bread.
Print Recipe
5 from 1 vote

Chickpea stew

This hearty chickpea stew is easy to make and requires inexpensive, basic ingredients. It's a rich, nourishing, flavorful meal that warms you up and makes you feel good.
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Course: stew
Cuisine: vegan
Keyword: Chickpea stew
Servings: 4
Calories: 310kcal
Author: Katia

Ingredients

  • 1 ½ Tbsp olive oil
  • 1 onion, diced
  • 1 large carrot, diced
  • 1 large celery rib, diced
  • 2-3 garlic cloves, minced or pressed
  • 1 Tbsp paprika
  • ½ Tbsp dried oregano
  • ½ tsp chili flakes (use ¼ tsp if you prefer less spicy)
  • 2 cans (14oz – 400 grams each) chickpeas, drained
  • 1 can (14oz-400 grams) canned tomatoes (diced, crushed or whole tomatoes)
  • 1 ½ cups low-sodium vegetable broth or water
  • ¾ tsp fine salt, plus more to taste (see notes)
  • tsp ground black pepper, plus more to taste
  • 3 Tbsp parsley leaves and tender stems, chopped

Instructions

  • Warm 1 Tbsp of the olive oil in a large pot or Dutch oven over medium heat.
  • Once the oil is shimmering, add the diced onion, carrot, celery and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
  • Add ½ Tbsp of olive oil, the garlic, paprika, oregano, chilli flakes. Cook stirring constantly, about 1 minute, until the vegetables are coated with paprika and the mixture is aromatic. Stir in the drained chickpeas and cook for another minutes, in order to enhance the flavor.
  • Stir in the canned tomatoes with their juice, the liquid (broth, water or chickpea liquid), add salt and pepper and bring to a boil, then reduce the heat to maintain a gentle simmer and cover the pot. Cook for 25 minutes, stirring only occasionally.
  • Turn the heat off, let it cool slightly, then trasfer 1 cup of the mixture to a blender, puree until smooth and return the blended stew to the pot. Alternatively, you can use a stick blender to give a quick whizz. This step is optional, but it improves the texture of the stew.
  • Finally, add the chopped parsley, and taste to make sure you're happy with the seasoning. You might want to add an extra pinch of salt, pepper or even chilli flakes if you prefer a spicer stew.
  • Serve warm with crusty bread or some white or whole grains rice on the side.

Notes

Chickpea stew leftovers: they will keep well for about 4 days in the refrigerator, store in an airtight container. They also can be frozen for several months, just defrost before serving
Nutrition facts: Please note that the nutrition values are based on an online nutrition calculator.  It’s an estimate only and it should not be considered a substitute for a professional nutritionist’s advice. The nutrition value is for one serving.
 

Nutrition

Calories: 310kcal | Carbohydrates: 47g | Protein: 14g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 591mg | Potassium: 802mg | Fiber: 13g | Sugar: 13g | Vitamin A: 3674IU | Vitamin C: 14mg | Calcium: 124mg | Iron: 6mg

6 Comments

  1. step three says to cook the chickpeas. it doesn’t say for how many minutes. could you please update this?

    1. Hi there! : )
      Step 3 says to cook for another minute, it’s just to mix them with the spices. x

  2. Hi! Haven’t tried this yet. I’m sure it’s delicious! I just wondered if you thought this could be thrown in a crockpot on a workday? Would the chickpeas do well in a slow cooker? Thanks in advance for the advice!

    1. Hi Jennifer. I think canned chickpeas are fine, but I’ve never tested this recipe in a crockpot, I can’t give you instructions unfortunately. Sorry if I can’t be more precise. x

  3. 5 stars
    This is exactly the recipe I was looking for tonight. Thank you!

    1. Thank you, Kathleen, I’m so pleased to hear that : )

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