30-Minute Vegan Chickpea Stew

Vegan Chickpea Stew, a delicious midweek meal that is ready in only 30 minutes. Super nutritious, low in calories, and gluten free, this stew goes well with the whole family.

Chickpeas are super versatiles. They are great in any kind of dish, from the famous hummus dip, to any main meal.

Reserve the liquid you get from the can of chickpeas, and you have the best egg white substitute to make any mousse dessert, or meringues.

Or any dessert that required egg whites to be beaten. How amazing, isn’t it?

If you fancy a hearty meatless chickepea stew, this is the recipe for you. It’s loaded with healthy veggies, and it’s packed with essential vitamins and minerals.

Plus, I can tell you that you won’t miss the meat from this stew, the chickpeas are filling enough. However, if you don’t particularly want this stew to be vegan, add chorizo for a nice smoky flavour.

How do you make vegan chickpea stew?

Have all the vegetables already chopped, so you don’t need to rush anything.

• Heat up the oil in a pan, add the onion, and fry gently with a pinch of salt until it softens.
• Add the chopped carrots, celery, roasted red pepper and garlic, and stir for 1-2 minutes
• Pour over the vegetable stock, and leave to cook for 15-20 minutes until the vegetables are tender
• Throw in the frozen spinach (or fresh one), tomato puree, garlic, and leave to cook for a further 5 minutes until the spinach wilts
• Season well with salt and pepper, and remove from the heat

What to serve with chickpea stew?

I served mine with bulgur wheat, it’s a lovely low carb option, but basmati rice also works great with this stew.

Couscous is another great side dish, and is ready in less than 5 minutes. All you need to do is add boiling water to it, cover, and leave the couscous to soak up the water.

Can you freeze the stew?

Yes, absolutely! Just leave it to cool completely before adding it to freezer-safe containers. To defrost, pop it in the microwave, and job done.

If you’ve liked my VEGAN CHICKPEA STEW or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on FACEBOOK, and PINTEREST to see more delicious food and what I’m getting up to.

5 from 1 vote

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Vegan Chickpea Stew

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

 

Vegan Chickpea Stew, a delicious midweek meal that is ready in only 30 minutes. Super nutritious, low in calories, and gluten free, this stew goes well with the whole family.

Course: Main Course

Cuisine: International

Keyword: chickpea recipes

Servings: 4 people

Calories: 68 kcal

Author: Daniela Anderson

Ingredients

• 2 tins cooked chickpeas
• 1 red onion
• 2 carrots
• 2 celery sticks
• 1 roasted red pepper (from a jar is fine)
• 2 cups vegetable stock (broth)
• 1/4 tsp salt
• 1/8 tsp black pepper
• 3 cubes frozen spinach
• 1 tbsp vegetable oil
• 2 cloves of garlic
• 1 tbsp tomato puree

Metric - US Customary

Instructions

1. Peel and chop the onion, heat up the oil in a pan, and gently fry the onion with a pinch of salt until it softens.

2. Add the peeled and chopped carrots, celery, roasted red pepper, and cook for a further 1-2 minutes.

3. Pour in the vegetable stock, then leave to cook for 15-20 minutes until the veggies are tender.

4. Add the frozen spinach and tomato puree together with the garlic, and leave to cook for a further 5 minutes.

5. Season well with salt and pepper.

Nutrition Facts

Vegan Chickpea Stew

Amount Per Serving

Calories 68 Calories from Fat 27

% Daily Value*

Total Fat 3g 5%

Saturated Fat 2g 10%

Sodium 782mg 33%

Potassium 220mg 6%

Total Carbohydrates 9g 3%

Dietary Fiber 1g 4%

Sugars 4g

Protein 1g 2%

Vitamin A 111.8%

Vitamin C 11.7%

Calcium 3.1%

Iron 1.6%

* Percent Daily Values are based on a 2000 calorie diet.