Chickpea stew

5 from 3 votes

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

Cook Time30

Total Time35

Course: stew

Cuisine: vegan

Keyword: Chickpea stew

Servings:

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)
⅛ 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, and celery and cook, stirring often, until the onion has softened and become translucent, about 5 minutes.
Add ½ Tbsp of olive oil, garlic, paprika, oregano, and chili flakes. Cook, stirring constantly, for about 1 minute, until the vegetables are coated with paprika and the mixture is aromatic. Stir in the drained chickpeas and cook for another minute to enhance the flavor.
Stir in the canned tomatoes with their juice and 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, and then transfer 1 cup of the mixture to a blender. Puree until smooth, then return the blended stew to the pot. Alternatively, you can use a stick blender to give it a quick whizz. This step is optional, but it improves the texture of the stew.
Finally, add the chopped parsley and taste to ensure you're happy with the seasoning. If you prefer a spicer stew, you might want to add an extra pinch of salt, pepper, or even chili flakes.
Serve warm with crusty bread or some white or whole-grain 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