This hearty chickpea stew is a comforting, plant-based meal that’s both nourishing and satisfying.
Packed with fiber-rich chickpeas, aromatic vegetables, and wholesome spices, it delivers a boost of plant protein and healthy fats while keeping saturated fat low.
Quick to prepare and perfect for everyday meals, it’s ideal for meal prep or cozy weeknight dinners.
35-Minute Hearty Chickpea Stew
Equipment
- 1 large pot or Dutch oven
- Wooden spoon or spatula
- Knife and cutting board
- Measuring Spoons
- Blender or stick blender (optional)
Ingredients
- 1 ½ tbsp olive oil
- 1 medium onion diced
- 1 large carrot diced
- 1 large celery rib diced
- 2 –3 garlic cloves minced
- 1 tbsp paprika
- ½ tbsp dried oregano
- ½ tsp chili flakes ¼ tsp for milder
- 2 cans 14 oz / 400 g each chickpeas, drained
- 1 can 14 oz / 400 g tomatoes, diced or crushed
- 1 ½ cups low-sodium vegetable broth or water
- ¾ tsp fine salt plus more to taste
- ⅛ tsp ground black pepper plus more to taste
- 3 tbsp parsley leaves and tender stems chopped
Instructions
- Prepare the Aromatic Base: Begin by heating 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat. Allow the oil to shimmer slightly but not smoke. This is important because hot, shimmering oil helps release the natural flavors of the vegetables. Once heated, add the diced onion, carrot, and celery. Stir frequently and cook for about 5 minutes until the onions turn translucent and the vegetables soften, creating a flavorful foundation for the stew.
- Build the Flavor with Spices: Add the remaining ½ tablespoon of olive oil to the pot. Immediately stir in the minced garlic, paprika, dried oregano, and chili flakes. Cook for approximately 1 minute, stirring constantly to prevent the garlic from burning. The spices will bloom in the hot oil, releasing their aroma and infusing the vegetables with deep, warm flavors. This step is crucial for layering flavor and ensuring the stew has a rich, savory profile.
- Introduce Chickpeas for Heartiness: Next, stir in the drained chickpeas and let them cook for about 1 minute, just enough to coat them in the spice and vegetable mixture. Cooking the chickpeas briefly in the aromatics enhances their flavor and ensures they soak up the richness of the spices. This step transforms the chickpeas from plain legumes into a flavorful, protein-packed component of the stew.
- Add Tomatoes and Liquid: Pour in the canned tomatoes, including their juice, and the vegetable broth (or water). Stir well to combine everything evenly. Then, season the mixture with ¾ teaspoon of fine salt and ⅛ teaspoon of black pepper. Turn the heat to high and bring the stew to a gentle boil. This step is where the ingredients meld together, creating a harmonious base for the stew.
- Simmer for Richness: Once boiling, reduce the heat to low and cover the pot. Allow the stew to simmer gently for 25 minutes, stirring occasionally to prevent sticking. Simmering slowly helps the flavors develop fully, the chickpeas soften, and the stew thicken naturally. The long, gentle heat melds the vegetables, spices, and chickpeas into a rich, comforting mixture.
- Optional Puree for Creamy Texture: For a smoother, creamier texture, carefully transfer about 1 cup of the stew into a blender and puree until smooth. Return the blended portion to the pot and stir to combine. Alternatively, you can use a stick blender directly in the pot to achieve the same result. This step is optional but recommended if you prefer a velvety consistency while still retaining some texture from the whole chickpeas.
- Final Seasoning and Fresh Herbs: Turn off the heat and add the chopped parsley to the stew. Taste carefully and adjust the seasoning with additional salt, black pepper, or chili flakes if desired. Fresh parsley adds a burst of color and a mild herbal note, brightening the flavors and enhancing the stew’s presentation. This is your chance to fine-tune the taste to suit your preferences.
- Serve and Enjoy: Ladle the chickpea stew into bowls and serve it warm. It pairs beautifully with crusty bread, steamed white rice, or hearty whole-grain rice. This stew is versatile and satisfying, perfect for cozy dinners, meal prep, or sharing with friends and family. The combination of protein, fiber, and vibrant flavors makes it a wholesome, nourishing dish that’s as comforting as it is healthy.
Notes
- For milder heat, reduce chili flakes to ¼ teaspoon or omit entirely.
- Using low-sodium vegetable broth allows better control of salt and enhances overall flavor.
- Blending a portion of the stew is optional but creates a creamier texture without cream.
- Leftovers taste even better after a day as the flavors continue to meld.
- For extra richness, drizzle a little high-quality olive oil over each serving before serving.
- Fresh herbs like parsley or cilantro added at the end brighten the flavor and enhance presentation.
- The stew freezes well for up to 3 months; thaw completely and reheat gently.
Chef’s Secrets for Perfect Flavor
To elevate this simple chickpea stew, start with layering flavors carefully.
Cooking the onion, carrot, and celery until soft is essential for a natural sweetness that balances the spices.
Blooming the paprika, garlic, oregano, and chili in hot oil unlocks their full aromatic potential, giving the stew depth without extra salt.
Using canned tomatoes with their juice contributes both acidity and body, while pureeing a portion of the stew adds creaminess without dairy.
For an extra touch of complexity, try roasting the chickpeas briefly before adding them to the stew for a subtle nutty flavor.
Serving Suggestions to Impress Everyone
This stew is versatile and can be enjoyed in multiple ways.
Serve it with crusty artisan bread for dipping, or over steamed white, brown, or whole-grain rice for a hearty meal.
For added freshness, top with chopped parsley, a squeeze of lemon juice, or a sprinkle of nutritional yeast.
You can also pair it with roasted vegetables or a crisp green salad to create a well-rounded, satisfying plate.
This dish works perfectly for both weeknight dinners and casual meal prep lunches.
Storage Tips for Best Results
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Reheat gently on the stovetop over medium-low heat, stirring occasionally to maintain texture and prevent sticking.
For longer storage, freeze the stew in individual portions for up to 3 months.
To reheat from frozen, thaw overnight in the fridge and warm slowly on the stove.
Avoid boiling after freezing as this can break down chickpeas and alter the texture.
Always taste and adjust seasoning after reheating.
Frequently Asked Questions
1. Can I use dried chickpeas instead of canned?
Yes! If using dried chickpeas, soak them overnight and cook until tender before adding to the stew. Keep in mind that cooking time will increase, and you may need extra liquid to achieve the right consistency.
2. How can I make this stew spicier?
Increase the chili flakes or add a pinch of cayenne pepper. You can also include a small diced fresh chili while cooking the aromatics. Start with small increments to avoid overpowering the flavor.
3. Is it necessary to puree a portion of the stew?
No, pureeing is optional. It creates a creamier texture and helps thicken the stew naturally. If you prefer a chunky, rustic stew, simply skip this step.
4. Can I add other vegetables to this stew?
Absolutely! Zucchini, bell peppers, or spinach work well. Add delicate vegetables like spinach at the end to prevent overcooking, and denser vegetables like zucchini during the simmering stage.
5. Can this stew be made ahead of time?
Yes, it’s perfect for meal prep. Store it in the fridge for up to 4 days or freeze in portions for future meals. Flavors often deepen after a day, making it even more delicious when reheated.
