This flavorful vegan chickpea stew is simple to prepare, nourishing, and deeply satisfying. It’s warm and aromatic, blending savory spices with plant-based protein and hearty vegetables for an easy weeknight dinner or meal-prep option.
I created this spiced chickpea stew for those evenings when getting a nutritious meal on the table feels like a chore—maybe groceries are low and takeout feels tempting. Use frozen vegetables if that’s what you have on hand; the stew still tastes great. It’s ideal for meal prep: make a pot on Sunday and gently reheat portions during the week.
Ingredient Notes
- Beans: Chickpeas keep their shape and offer a pleasant, firm texture in stews. If you prefer a creamier finish, cannellini or navy beans will break down more and create a silky texture—both versions are delicious.
- Spices: A blend of coriander, cumin, paprika, turmeric, cardamom, and cinnamon pairs beautifully with garlic and jalapeño to build warm, layered savory flavors.
- Vegetables: Use fresh or frozen vegetables—whatever you have. Cauliflower, carrots (or parsnips), and onions work particularly well, but feel free to adapt.
How to make it
Prep the vegetables first so everything is ready to cook.
- Sauté the onion, garlic, and jalapeño until softened.
- Add the spices, then stir in the vegetables and beans to coat them evenly.
- Pour in vegetable stock and crushed tomatoes, bring to a boil, then lower the heat and simmer.
- Finish with lemon juice and fresh herbs, and serve warm over rice or cauliflower rice.
Debra’s Pro Tips
- This is a great recipe for cutting back on meat a few days a week. The chickpeas add filling fiber and protein so you’ll stay satisfied.
- Serve the stew over cauliflower rice for a grain-free meal, or pair it with jasmine or basmati rice and a sprinkle of herbs.
If you try this recipe, please consider rating and leaving a comment—feedback helps food bloggers. If you share photos on Instagram, tag @dkhealthcoach and use #debraklein.
📖 Recipe
Spiced Chickpea Stew + Veggies
Pin Recipe
Ingredients
- 2 Tablespoons olive oil
- 1 medium sweet onion Vidalia, small dice
- 4 cloves garlic minced
- 1 large jalapeño seeded and minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- ½ teaspoon white pepper
- ½ teaspoon sea salt
- ½ teaspoon turmeric
- ¼ teaspoon ground cardamom
- ¼ teaspoon cinnamon
- ½ head cauliflower chopped into small florets
- 3 large carrots sliced into rounds (or substitute parsnips)
- 1 ½ cups cooked chickpeas
- 2 cups crushed tomatoes
- 1 cup veggie stock
- 1 Tablespoon fresh lemon juice
- ¼ cup flat leaf parsley chopped
Instructions
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Heat a heavy skillet over medium heat and swirl in the oil.
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Sauté the onion for about 5 minutes, stirring occasionally. Add garlic, jalapeño, and the spices and cook 30 seconds more, taking care not to burn the garlic.
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Stir in the cauliflower, carrots, and chickpeas, coating everything with the spice mixture.
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Add the vegetable stock and crushed tomatoes and bring to a boil. Reduce heat, cover, and simmer 10 minutes. Stir and ensure the vegetables are submerged—add extra stock or water if needed. Continue cooking another 10–15 minutes, until vegetables are tender.
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Finish by stirring in lemon juice and folding in chopped parsley. Serve warm over rice or cauliflower rice.
Notes
If you don’t have vegetable stock, use 1 cup of water. Freezing homemade stock in 1-cup portions is convenient for recipes like this.
Nutrition
Calories: 213kcal
Carbohydrates: 29g
Protein: 8g
Fat: 7g
Saturated Fat: 1g
Polyunsaturated Fat: 5g
Cholesterol: 1mg
Sodium: 423mg
Fiber: 9g
Sugar: 12g
Note
Nutrition values were calculated with online tools. For the most accurate results, calculate the nutrition using the exact ingredients and brands you use.
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