Preparation time: 10 minutes (if using canned chickpeas), 8-12 hours (if using dried chickpeas)
Cooking time: 1 hour (if using dried chickpeas), 30 minutes (if using canned chickpeas)
Total time: 1 hour 10 minutes (if using canned chickpeas), 9-13 hours (if using dried chickpeas)


Vegan chickpea stew is a hearty and flavorful dish that is perfect for vegetarians and meat-eaters alike. This delicious stew is made with chickpeas, vegetables, and a blend of spices, making it a nutritious and satisfying meal.


Ingredients:

  • 1 cup chickpeas, dry or two-15 ounce cans chickpeas, drained
  • 1 tbsp olive oil (or 1/4 cup water)
  • 1 medium onion, minced
  • 2 cloves garlic, minced
  • 1/4 cup red bell pepper, chopped
  • 1 medium tomato, chopped
  • 1 carrot, diced
  • 1 tsp dried parsley
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1 tbsp tomato paste
  • 2 cups liquid from boiled chickpeas, or vegetable broth
  • 1/2 tsp sea salt
  • 1/4 tsp cayenne pepper

Instructions:
If using dried chickpeas:

  1. Sort, wash and soak chickpeas overnight in a large bowl with enough water to cover them by at least 2 inches.
  2. The next day, drain and rinse chickpeas.
  3. In a large pot, cover chickpeas with water about 2 inches above them and bring to a boil on medium heat.
  4. Lower heat to simmer and cook until tender, about 1 hour.
  5. Drain chickpeas and reserve 2 cups of the cooking liquid, set aside.

If using canned chickpeas:

  1. Drain and rinse chickpeas.

For both dried and canned chickpeas:

  1. Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 3 minutes.
  2. Add garlic and cook for 30 seconds, stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil, and oregano.
  3. Add tomato paste and vegetable broth or reserved chickpea water (aquafaba), cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened.
  4. Mash some of the chickpeas with the back of a fork to thicken the stew.
  5. Check the seasoning, add cayenne pepper and extra salt and pepper as needed.
  6. Serve hot with brown rice or your favorite side dish.

Nutritional values per serving (serves 4):

  • Calories: 216kcal
  • Fat: 5g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 563mg
  • Potassium: 511mg
  • Carbohydrates: 34g
  • Fiber: 9g
  • Sugar: 7g
  • Protein: 10g

What to serve Vegan Chickpea Stew with:

Vegan chickpea stew can be served with a variety of sides, such as crusty bread, rice, or quinoa. You can also add a side of fresh salad or steamed vegetables for a complete and balanced meal.


How to store Vegan Chickpea Stew:

To store Vegan chickpea stew, let it cool down to room temperature before transferring it to an airtight container or resealable bag. It can be stored in the refrigerator for up to 3-4 days or frozen for up to a month. To reheat, simply warm it up in a pot or microwave until it's hot and bubbly.


What is Vegan Chickpea Stew:

Vegan chickpea stew is a plant-based stew made with chickpeas, vegetables, and a blend of spices. The chickpeas provide a good source of protein, while the vegetables add fiber, vitamins, and minerals. The stew is typically flavored with spices like cumin, turmeric, and paprika, giving it a warm and satisfying flavor.

If you're looking for a healthy and delicious plant-based meal, give vegan chickpea stew a try! With its hearty and flavorful blend of chickpeas, vegetables, and spices, it's a dish that's sure to please. Whether you enjoy it on its own or with a side of your favorite grain or salad, vegan chickpea stew is a nutritious and satisfying meal that's perfect for any occasion. So why not give it a try and enjoy the delicious taste of this vegan stew today?