Hearty Chickpea & Vegetable Stew – Comforting, Nutritious, and Easy

This Hearty Chickpea & Vegetable Stew is the kind of meal you’ll want on repeat. It’s warm, satisfying, and full of bright, earthy flavors that feel like a hug in a bowl. With a simple pantry base and a rainbow of vegetables, it comes together easily on a weeknight but tastes like it simmered all day.

It’s also naturally vegan, budget-friendly, and great for meal prep. Serve it with crusty bread, rice, or a simple salad for a complete, nourishing dinner.

Hearty Chickpea & Vegetable Stew - Comforting, Nutritious, and Easy

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Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Olive oil: For sautéing and richness.
• Yellow onion (1 medium), diced
• Carrots (2 medium), sliced
• Celery (2 stalks), sliced
• Red bell pepper (1), chopped
• Garlic (4 cloves), minced
• Tomato paste (2 tablespoons)
• Ground cumin (1½ teaspoons)
• Smoked paprika (1 teaspoon)
• Ground coriander (½ teaspoon)
• Red pepper flakes (¼ teaspoon), optional
• Crushed tomatoes (1 can, 14–15 ounces)
• Vegetable broth (4 cups)
• Chickpeas (2 cans, 15 ounces each), drained and rinsed
• Potatoes (2 medium), diced (Yukon gold or red potatoes work well)
• Bay leaf (1)
• Kale or spinach (3–4 cups), chopped
• Lemon (1), juiced
• Fresh parsley or cilantro (¼ cup), chopped
• Salt and black pepper, to taste
• Optional finishes: A drizzle of olive oil, grated lemon zest, chili oil, or red wine vinegar

Method

 

1. Warm the pot: Heat 2 tablespoons olive oil in a large pot or Dutch oven over medium heat.
2. Sauté the aromatics: Add onion, carrots, and celery. Cook 6–8 minutes, stirring, until the onion is translucent and the edges soften. Add the bell pepper and cook 2 minutes more.
3. Add garlic and tomato paste: Stir in the garlic and cook 30 seconds until fragrant. Add tomato paste and cook 1–2 minutes to caramelize slightly.
4. Bloom the spices: Sprinkle in cumin, smoked paprika, coriander, and red pepper flakes (if using). Stir for 30 seconds to release their aroma.
5. Build the base: Pour in crushed tomatoes and scrape up any browned bits. Add the broth, chickpeas, potatoes, and bay leaf. Stir to combine.
6. Simmer: Bring to a gentle boil, then reduce heat to low. Cover and simmer 20–25 minutes, stirring occasionally, until the potatoes are tender and flavors meld.
7. Add greens: Stir in kale or spinach. Simmer uncovered 3–5 minutes, until wilted and tender.
8. Finish bright: Remove the bay leaf. Stir in lemon juice and half the herbs. Taste and season with salt and black pepper.
9. Serve: Ladle into bowls and top with remaining herbs. Add a drizzle of olive oil or a pinch of lemon zest if you like. Serve with crusty bread, rice, couscous, or quinoa.

Why This Recipe Works

This stew layers flavor from the start, building a rich base with onion, garlic, and tomato paste before adding spices. Chickpeas add protein and a tender bite, while vegetables like carrots, bell peppers, and leafy greens bring sweetness, color, and vitamins.

A splash of lemon and a sprinkle of fresh herbs at the end keep it lively and bright. The result is a balanced bowl: hearty but not heavy, cozy yet fresh.

What You’ll Need

• Olive oil: For sautéing and richness.
• Yellow onion (1 medium), diced
• Carrots (2 medium), sliced
• Celery (2 stalks), sliced
• Red bell pepper (1), chopped
• Garlic (4 cloves), minced
• Tomato paste (2 tablespoons)
• Ground cumin (1½ teaspoons)
• Smoked paprika (1 teaspoon)
• Ground coriander (½ teaspoon)
• Red pepper flakes (¼ teaspoon), optional
• Crushed tomatoes (1 can, 14–15 ounces)
• Vegetable broth (4 cups)
• Chickpeas (2 cans, 15 ounces each), drained and rinsed
• Potatoes (2 medium), diced (Yukon gold or red potatoes work well)
• Bay leaf (1)
• Kale or spinach (3–4 cups), chopped
• Lemon (1), juiced
• Fresh parsley or cilantro (¼ cup), chopped
• Salt and black pepper, to taste
• Optional finishes: A drizzle of olive oil, grated lemon zest, chili oil, or red wine vinegar

Instructions

1. Warm the pot: Heat 2 tablespoons olive oil in a large pot or Dutch oven over medium heat.
2. Sauté the aromatics: Add onion, carrots, and celery. Cook 6–8 minutes, stirring, until the onion is translucent and the edges soften.

   Add the bell pepper and cook 2 minutes more.

3. Add garlic and tomato paste: Stir in the garlic and cook 30 seconds until fragrant. Add tomato paste and cook 1–2 minutes to caramelize slightly.
4. Bloom the spices: Sprinkle in cumin, smoked paprika, coriander, and red pepper flakes (if using). Stir for 30 seconds to release their aroma.
5. Build the base: Pour in crushed tomatoes and scrape up any browned bits.

   Add the broth, chickpeas, potatoes, and bay leaf. Stir to combine.

6. Simmer: Bring to a gentle boil, then reduce heat to low. Cover and simmer 20–25 minutes, stirring occasionally, until the potatoes are tender and flavors meld.
7. Add greens: Stir in kale or spinach.

   Simmer uncovered 3–5 minutes, until wilted and tender.

8. Finish bright: Remove the bay leaf. Stir in lemon juice and half the herbs. Taste and season with salt and black pepper.
9. Serve: Ladle into bowls and top with remaining herbs.

   Add a drizzle of olive oil or a pinch of lemon zest if you like. Serve with crusty bread, rice, couscous, or quinoa.

Keeping It Fresh

This stew tastes even better the next day as flavors deepen. Store in airtight containers in the refrigerator for up to 4 days.

For longer storage, cool completely and freeze for up to 3 months. Leave a little headspace in containers to allow for expansion. Reheat gently on the stove over low heat, adding a splash of water or broth if it thickens.

Brighten with a squeeze of lemon and fresh herbs just before serving.

Benefits of This Recipe

• Balanced nutrition: Chickpeas provide plant-based protein and fiber; vegetables add vitamins A, C, and K; olive oil brings heart-healthy fats.
• Budget-friendly: Uses pantry staples and affordable produce without sacrificing flavor.
• Versatile: Swap vegetables based on season or what you have on hand.
• Meal-prep friendly: Makes generous portions and reheats well for weeknight lunches or dinners.
• Allergy-friendly: Naturally vegan and gluten-free as written.

Common Mistakes to Avoid

• Skipping the sauté: Don’t rush the onion, carrot, and celery step. Properly softening them builds a richer base.
• Not blooming the spices: Heating spices in oil unlocks deeper flavor. Add them before the liquids.
• Overcooking greens: Add kale or spinach at the end so they stay vibrant and tender.
• Under-salting: The potatoes and chickpeas absorb seasoning.

  Taste and adjust before serving.

• Forgetting acidity: A squeeze of lemon or a splash of vinegar at the end makes the stew taste lively rather than flat.

Recipe Variations

• Moroccan-leaning: Add 1 teaspoon ras el hanout and a handful of golden raisins. Finish with cilantro and toasted almonds.
• Creamy tomato: Stir in ¼–½ cup coconut milk or cashew cream at the end for a silkier texture.
• Spiced and smoky: Swap half the smoked paprika for chipotle chili powder and finish with lime instead of lemon.
• Hearty grain boost: Add ½ cup uncooked farro or barley with the broth. Simmer until grains are tender, adding liquid as needed.
• Root vegetable swap: Replace potatoes with sweet potato, parsnips, or butternut squash for natural sweetness.
• Herby finish: Try dill and lemon zest for a fresh, Mediterranean note.
• Protein twist: Add white beans for extra creaminess, or toss in baked tofu cubes just before serving.

FAQ

Can I use dried chickpeas instead of canned?

Yes.

Cook 1½ cups dried chickpeas until tender before adding them to the stew. You’ll need roughly 3 cups cooked chickpeas. If you simmer them in lightly salted water with a bay leaf, they’ll taste even better.

How can I make this stew thicker?

Use a potato masher to gently mash some of the chickpeas and potatoes right in the pot.

You can also simmer uncovered for a few extra minutes to reduce the liquid.

What if I don’t have vegetable broth?

Use water and add an extra ½ teaspoon salt, plus an additional 1 teaspoon tomato paste. A splash of soy sauce or tamari can also deepen the savory flavor.

Can I make it in a slow cooker?

Yes. Sauté the aromatics and spices on the stove first for best flavor, then transfer to a slow cooker with the remaining ingredients, except the greens and lemon.

Cook on low for 6–7 hours. Stir in greens for the last 15 minutes, then finish with lemon and herbs.

Is this stew kid-friendly?

Usually, yes. Keep the red pepper flakes out and chop veggies small.

If needed, blend a cup of the stew and stir it back in for a smoother texture.

How do I add more protein?

Add an extra can of chickpeas or white beans, or stir in cooked quinoa at the end. A dollop of plain Greek-style plant yogurt on top can also boost protein while adding creaminess.

What should I serve with it?

Crusty bread, warm pita, garlic naan, brown rice, couscous, or quinoa all work well. A simple cucumber-tomato salad on the side adds crunch and freshness.

Can I make it ahead?

Absolutely.

The flavors meld beautifully overnight. Reheat gently and adjust with lemon, salt, and a splash of water if it thickened in the fridge.

In Conclusion

This Hearty Chickpea & Vegetable Stew checks every box: comforting, nutritious, and unfussy. It relies on simple ingredients and smart technique to deliver big flavor without extra fuss.

Keep the base the same, play with the add-ins, and make it your own. With a loaf of bread and a lemon wedge, you’ve got an easy, feel-good meal any night of the week.