Vegan Chickpea Stew
Quick, savory and satisfying lunches can be hard to find! This vegan tomato chickpea stew can be created in a flash and will appease even the most voracious of appetites. A simply-seasoned sauce gives this dish an illusion of complexity with rich flavor and subtle textures. All you need are a few pantry staples and about 10 minutes of time to produce this protein-packed meal.
Finding meals you love that also fit easily into your already overloaded schedule is a huge win in our book. While you can always grab some fresh fruit and a scrumptious salad, it’s wonderful to have a comforting, warm meal that’s just as healthy. All of your lunch longings will be fulfilled with just a jar of sauce, a can of nutty chickpeas, beautiful baby spinach, and a little bit of lemony love.
This effortless vegan chickpea stew recipe is easily doubled for a lovely lunch with a friend or as a delightful dinner for the family. Serve with some perfectly cooked pasta and a favorite steamed vegetable (such as lightly steamed broccoli, roasted red peppers, or even grilled cauliflower) for the most satisfying supper.
Why Chickpeas are So Awesome
In our opinion, chickpeas (aka “garbanzo” beans) wins the “Most Talented Legume” award. No matter which way you choose to cook up this bountiful little bean, you can rest assured that your efforts will be highly effective—and definitely delicious! Here are a few ways to enjoy them:
- Dried Chickpeas – Try soaking and then sprouting to be eaten raw or cooked (very simple and easy if you have a pressure cooker) for use in hummus, roasting, stir-frying, or adding to a scrumptious salad, a yummy gyro, or in a rich curry and spinach stew. Dried chickpeas are super cheap and easy to find. They have a long shelf life if stored in a clean, dry, and dark area tightly sealed.
- Canned Chickpeas – The best ingredient for hummus, roasting, stir-frying or adding to salads or other delightful dishes. Buying chickpeas in a can may be a little more expensive than buying dry, but the convenience level is high. They also have a decent shelf life and will not dry out as the raw chickpeas will over time.
- Chickpea Flour – Has a myriad of uses, both culinary and cosmetic. In cooking, this fantastic flour is perfect for making a tempura-like batter for frying vegetables or tofu, thoroughly thickens a roux for gravy, creates a dairy-free pancake when mixed with plant milk, and you can even add it to a veggie burger mix for extra protein and plumpness! In cosmetic, use a mixture of chickpea flour, rosewater (or spring water) and dried herbs to make the most unbelievable face scrub/mask for silky smooth skin.
- Aquafaba – Also known as “chickpea brine,” is the liquid created after cooking chickpeas or the liquid from a can of chickpeas. Whip it up into a fluffy whipped cream or magically transform into vegan meringue cookies.
Key Ingredients in this Tomato Chickpea Stew
These essential ingredients bring bold, savory flavors to the dish. Chickpeas and tomato sauce are the stars, but you can easily swap the chickpeas for white beans or lentils if you prefer. Fresh herbs, spices, and a splash of lemon juice tie it all together, and you can adjust these to suit your taste!
- Chickpeas – Add a hearty, protein-packed element to the stew, making it satisfying and nutritious. Their slightly nutty flavor complements the savory tomato base perfectly. You can use canned chickpeas for convenience, or cook dried chickpeas for extra texture. White beans or lentils can make a great substitution.
- Tomato Sauce – Provides the rich, tangy base for the stew and gives the dish its signature Mediterranean taste. For a chunkier texture, you can use crushed or diced tomatoes instead of sauce.
- White Rice – This essential pantry ingredient adds bulk and makes the stew more filling. It also absorbs the broth beautifully. For a healthier option, you can use brown rice or quinoa. If you want to keep it low-carb, consider serving the stew with cauliflower rice instead.
- Baby Spinach – Adds a pop of color, a nutritious boost, and wilts down quickly. If you don’t have spinach, kale or Swiss chard are great alternatives. You can also use frozen spinach, just make sure to drain it well before adding to the stew.
- Red Onion and Garlic – Diced red onion lends a slightly sweet and positively peppery flavor to this everyday dish, while the garlic adds a particularly pungent and satisfyingly spicy element. Yellow or white onions will work just as well. Shallots can also be a good substitute for a milder taste. Garlic powder can work in a pinch—just use about 1/4 teaspoon per clove.
- Lemon – A fresh and zesty complement to this rich and aromatic recipe. Before enjoying, add a squeeze of lemon to the top, which will brighten and enhance the delightful flavors in this dish.
Serving Tips and Suggestions
Serving this vegan chickpea stew is all about adding a few simple touches to elevate the flavors. Pair it with crusty bread or rice to soak up the rich, savory broth. You can also top it with fresh herbs or a dollop of creamy vegan yogurt for a delicious finish!
- Add a Side of Rice: Saddle this tasty stew alongside a cooked grain (like steaming hot rice, couscous or quinoa) or stuffed inside of a soft, pillowy sweet potato (white would also be wonderful).
- Add a Crunchy Salad: A crisp, fresh salad with cucumbers, tomatoes, and a dairy-free green goddess dressing pairs well with the stew. It adds texture and a refreshing side that complements the warm stew. How about a few crunchy pickled carrots as a tangy topping?
- Top with Fresh Herbs: Sprinkle some fresh parsley, cilantro, or basil on top just before serving. The herbs add a burst of freshness that brightens up the whole dish.
- Serve with Crusty Bread: Pair this stew with a warm, crusty loaf of bread lightly brushed with a heavenly garlic-infused olive oil. It’s perfect for soaking up the flavorful broth and adds a satisfying crunch to your meal.
- Try a Dollop of Yogurt or Sour Cream: For a creamy twist, add a spoonful of plant-based yogurt or cool vegan sour cream to each bowl. It brings a cool, tangy contrast to the warm, savory stew.
Budget-Friendly Bean Bonus
The best budget-friendly meals use the simplest and easiest-to-locate ingredients. These ingredients have a long shelf life and can be stored in your kitchen pantry for longer than a year without spoiling. This allows you to purchase in bulk ahead of time, without fear of the ingredients going to waste.
The main ingredients of rice, beans, and tomato sauce in this vegan chickpea stew make this a budget-friendly bonus meal:
- Beans can be found in any grocery store and are amazingly inexpensive and satisfying to eat.
- Chickpeas are especially versatile because of their ability to be consumed in so many ways. Consider sprouted, steamed, or roasted (like these savory chickpeas or sweet chickpeas), blended into a heavenly white bean hummus or the aquafaba whipped into an exquisite mousse.
- Rice is very resilient and can be bought in large quantities, which will last for a very long time.
FAQs
Any leftover vegan chickpea stew can be easily stored in a sealed container in the fridge for up to 3 days. Consider separating your savory stew from your grains (or sides). This way, none of the essential elements becomes sad and soggy. To reheat, simply place in a small saucepan and heat over medium-low for 5-10 minutes, or until heated through. Leftovers also make the perfect filling for a quick, tasty tortilla or rolled up in hearty lettuce leaf.
Yes! Any type of beans can be swapped with chickpeas for this stew. Suggestions include navy beans, white or red kidney beans, and pinto beans.
Definitely! Instead of frying the garlic and onion in oil, try using vegetable broth or plain water.
More Quick Vegan Lunch Recipes To Try
Listen while you cook! Tune into my podcast, The Plant Powered People Podcast, while you’re cooking, folding laundry, or taking a bath. It may just change your life!
Vegan Mediterranean Chickpea Stew
Ingredients
- 1 tablespoon canola oil
- 1 large clove of garlic, diced
- 1 small red onion, diced
- ½ cup pasta sauce
- 7 ounces cooked chickpeas, about half a can
- 1 handful baby spinach
- 7 ounces cooked white rice
- fresh parsley leaves, for garnish
- lemon wedges, for garnish
Instructions
- Heat your pan on high heat and then add the oil.
- When the oil heats up add the onions and garlic and cook them for a minute, stirring constantly.
- Add in the pasta sauce and turn the heat down to medium.
- When it starts simmering, add in the chickpeas and the baby spinach. Stir that in and cook for another 2 minutes.
- Remove from heat, garnish with fresh parsley leaves and a lemon wedge, and serve over rice.
Video
Nutrition
We want to thank our amazing recipe testers Nicole Benson and Aubree Summers for helping us perfect this recipe!
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Leave a Comment
you need brown rice to fit in with the Daily Dozen
You could definitely serve this with brown rice. That would be just as delicious!
Delicious!!! Chickpeas are the best!
This was really satisfying tonight!
Love a good chickpea stew! So delicious!
So comforting and delicious!
What to eat on a cold day! Comforting and filling. Delicious and full of protein!!
tastes as good as it looks!!
What are the nutritional values? Calories, protein etc?
This is one of my favorite recipes, without a doubt. I am a huge chickpea fan and the flavor of this stew is just phenomenal. It’s so easy and just makes the best leftovers. I love mine over basmati rice or even baked potatoes. SO good!
I’m going to make this tonight! Love dishes that are THIS simple. 🙂