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

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
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.