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 minutesmins
Cook Time30 minutesmins
Total Time35 minutesmins
Course: stew
Cuisine: vegan
Keyword: Chickpea stew
Servings: 4
Calories: 310kcal
Author: Katia
Ingredients
1 ½Tbspolive oil
1onion, diced
1large carrot, diced
1large celery rib, diced
2-3 garlic cloves, minced or pressed
1 Tbsppaprika
½Tbspdried oregano
½tspchili 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 cupslow-sodium vegetable broth or water
¾tspfine salt, plus more to taste (see notes)
⅛tspground black pepper, plus more to taste
3Tbspparsley 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 servingNutrition 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.