This Vegan Miso Chickpea Stew is a cozy, flavor-packed dish that’s both nourishing and satisfying.
Packed with plant-based protein from chickpeas, fiber-rich vegetables, and heart-healthy fats from coconut milk, it’s naturally low in saturated fat and free from gluten and dairy.
Quick to prepare and perfect for meal prep, it’s an easy everyday comfort food that energizes and delights.
Creamy Spiced Chickpea Stew
Equipment
- 1 medium cast iron or enameled pot
- 1 Cutting board
- 1 Chef’s knife
- 1 Fine-Mesh Sieve
- 1 High-Speed Blender
- 1 steamer or pot for vegetables
- Measuring cups and spoons
- Wooden spoon or spatula
Ingredients
- 1 medium leek white and pale green parts, finely chopped & rinsed
- 1 medium carrot sliced into rounds
- 1 rib celery chopped
- 3 cloves garlic minced
- 2 15 oz cans chickpeas, drained and rinsed (or white beans)
- 1 bay leaf
- 2 tsp turmeric powder
- 2 tsp ground ginger or 1-inch fresh ginger minced
- ½ tsp chili powder adjust to taste
- 1 tbsp nutritional yeast optional
- 2 15 oz cans full-fat coconut milk
- 2.5 cups filtered water or vegetable stock
- 2 tbsp chickpea miso paste
- 3 cups kale or baby bok choy chopped (stems removed)
- ½ lb green beans or preferred steamed vegetables
- 1 large lemon or lime juiced
- ⅓ cup fresh cilantro leaves for garnish
- Sea salt and freshly cracked black pepper to taste
Instructions
- Prepare the Leeks: Begin by trimming your leek. Slice it lengthwise and chop only the white and pale green sections. Place the chopped leek in a fine-mesh sieve and rinse thoroughly under running water. This removes any hidden grit or dirt lodged between the layers. Properly cleaning your leeks ensures a smooth, sandy-free stew.
- Chop Vegetables for the Base: Next, prepare your carrot and celery. Slice the carrot into thin rounds and chop the celery into small, even pieces. Uniform pieces help the vegetables cook evenly and blend harmoniously in the stew. Keep these ready near your cooking area for quick addition.
- Sauté Leeks for Flavor: Heat a medium cast iron or enameled pot over medium flame. Once warm, add the cleaned leeks and sauté gently until wilted and fragrant, approximately 3-5 minutes. If needed, add a small splash of water or a drop of olive oil to prevent sticking, or create steam for a WFPB-friendly option. Sautéing releases the natural sweetness of the leeks, forming a flavor-rich base.
- Build the Vegetable Base: Add the sliced carrots and chopped celery to the pot. Stir to combine with the softened leeks and cook for another 3-5 minutes until the vegetables begin to soften. This step ensures a tender texture and allows the flavors to meld before adding spices.
- Infuse with Aromatics and Spices: Stir in the minced garlic, turmeric, ginger, chili powder, nutritional yeast (optional), and the bay leaf. Cook for 1-2 minutes until fragrant, taking care not to burn the garlic. These aromatic ingredients form the backbone of the stew’s warming, complex flavor profile.
- Add Chickpeas and Coconut Milk: Pour in the drained chickpeas (or white beans) and combine thoroughly with the sautéed vegetables. Next, add the full-fat coconut milk and two cups of water or vegetable stock. Stir gently to ensure an even mixture. This creamy liquid forms the heart of the stew, providing richness without dairy.
- Simmer the Stew: Bring the mixture to a gentle simmer, then reduce the heat to low. Cover with a lid and cook for 30 minutes, stirring occasionally. Simmering allows the flavors to deepen, the spices to infuse the liquid, and the chickpeas to soften completely for a hearty texture.
- Steam Additional Vegetables: While the stew simmers, prepare your green beans or other vegetables. Steam them until just tender but still crisp, checking every 5 minutes. Overcooking can make vegetables mushy, so keep them al dente. Once done, transfer to a small bowl and set aside until the stew is ready.
- Puree Part of the Stew: After 30 minutes, reserve about one-third of the stew, making sure to include chickpeas, vegetables, and broth. Transfer to a high-speed blender and puree until smooth and creamy. Return the puree to the pot and stir thoroughly. This step creates a luxurious, velvety texture without any cream or dairy.
- Add Leafy Greens: Add the chopped kale, baby bok choy, or your preferred dark leafy greens to the stew. Simmer gently for 2-3 minutes until just wilted. Leafy greens add color, nutrients, and an extra layer of texture to your stew.
- Incorporate Steamed Vegetables: Gently fold in your steamed green beans or other prepared vegetables. Mix carefully to distribute evenly throughout the stew, ensuring every spoonful has a variety of textures and flavors.Optional additions like cauliflower, asparagus, or sweet potatoes can also be incorporated here.
- Finish with Miso and Citrus: Warm the remaining half cup of water and whisk in the chickpea miso paste until fully dissolved. Stir this mixture into the stew to add umami depth and richness. Next, squeeze in the juice of a large lemon or lime. Taste and adjust seasonings with sea salt and freshly cracked black pepper.The citrus brightens the stew and balances the coconut’s richness.
- Garnish and Serve: Ladle the finished stew into bowls and top with fresh cilantro leaves and optional red chili flakes for added heat. Serve hot with your choice of sides or enjoy as a complete meal. This vibrant, aromatic, and nourishing stew is perfect for a comforting weeknight dinner or make-ahead meal prep.
Notes
- Use full-fat coconut milk for a creamy texture; light coconut milk can be used but may result in a thinner stew.
- Turmeric and ginger add warmth and depth but avoid over-spicing; start with the recommended amounts and adjust to taste.
- Chickpea miso provides essential umami flavor; ensure it’s fully dissolved in warm water before adding to prevent clumps.
- Steaming additional vegetables separately preserves color, nutrients, and texture.
- Pureeing a portion of the stew creates a smooth, luscious consistency without needing dairy or cream.
- Lemon or lime juice is essential for balancing flavors; add gradually and taste as you go.
- This recipe is naturally gluten-free, oil-free (optional), and plant-based, making it suitable for a variety of diets.
Chef’s Secrets for Perfect Stew
To elevate this stew, focus on layering flavors. Start by gently sautéing leeks and other aromatics without burning them; this brings out their natural sweetness.
Toasting spices briefly releases essential oils, enhancing the overall flavor profile.
When pureeing part of the stew, aim for a silky consistency that blends seamlessly with the remaining vegetables.
Don’t skip the citrus—it adds brightness and prevents the dish from tasting too heavy.
Finally, using a high-quality chickpea miso ensures a deep, savory umami that transforms this simple stew into a restaurant-worthy meal.
Serving Suggestions for Maximum Enjoyment
This stew shines on its own as a hearty, plant-based main course, but it can also be paired with light grains like quinoa, brown rice, or millet to make it more filling.
Garnish with fresh cilantro, a sprinkle of chili flakes, or a few roasted nuts for texture.
For a dinner party, serve it in shallow bowls with a slice of crusty bread or warm flatbread to soak up the creamy coconut miso broth.
Leftovers are excellent over roasted vegetables or tossed with pasta for a new variation.
Storage Tips for Long-Lasting Flavor
Store the stew in an airtight container in the refrigerator for up to 4-5 days.
Reheat gently on the stove over low heat, adding a splash of water or stock if it has thickened.
For longer storage, this stew freezes beautifully; divide into individual portions in freezer-safe containers and freeze for up to 3 months.
Thaw overnight in the fridge and reheat slowly. Avoid reheating in high heat directly from frozen, as the coconut milk may separate.
Frequently Asked Questions
1. Can I use dried chickpeas instead of canned?
Yes! Soak dried chickpeas for 6-8 hours or overnight, then boil until tender. Substitute the same amount as canned (about 3 cups cooked chickpeas).
2. What can I use if I don’t have chickpea miso?
White or yellow miso can be substituted, though the flavor will be slightly different. Start with a smaller amount and taste, as miso can vary in saltiness.
3. Can I make this stew oil-free?
Absolutely! Use water or vegetable broth to sauté the leeks and vegetables instead of oil. The coconut milk provides enough richness to keep the stew creamy.
4. Can I add other vegetables?
Yes, this stew is versatile. Cauliflower, asparagus, sweet potatoes, or bell peppers all work well. Add them according to their cooking times to avoid overcooking.
5. Is this stew good for meal prep?
Definitely! It stores well in the fridge for several days and can also be frozen in portions. Flavors often deepen over time, making it even more delicious the next day.
