Spicy Chickpea Stew

A hearty, plant-based stew packed with warming spices, chickpeas, and vegetables—perfect for promoting healthy gut bacteria. This Mediterranean-inspired dish is as nourishing as it is flavorful, offering a comforting meal that comes together in just 50 minutes.

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This vibrant stew relies on a base of sautéed aromatics and a colorful medley of carrots, bell peppers, and zucchini. The combination of earthy legumes and a savory vegetable broth creates a satisfying texture that is both light and filling.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 2 cans (15 oz / 400 g each) chickpeas, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon chili flakes
• 1/2 teaspoon ground black pepper
• 1 teaspoon sea salt
• 1 can (14 oz / 400 g) diced tomatoes
• 3 cups (720 ml) vegetable broth
• 2 cups (60 g) fresh spinach or kale, chopped
• Juice of 1 lemon
• Fresh cilantro or parsley, chopped (to garnish)

Instructions

Step 1

Heat olive oil in a large pot over medium heat. Add the onion and sauté for 3–4 minutes until translucent.

Step 2

Add garlic, carrots, bell pepper, and zucchini. Cook, stirring occasionally, for another 5 minutes.

Step 3

Stir in cumin, coriander, smoked paprika, turmeric, chili flakes, black pepper, and salt. Cook for 1 minute until fragrant.

Step 4

Add chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally.

Step 5

Add spinach or kale and cook for 2–3 minutes until wilted.

Step 6

Stir in lemon juice. Taste and adjust seasoning if needed.

Step 7

Serve hot, garnished with fresh cilantro or parsley.

Zusatztipps für die Zubereitung

For extra creaminess, try blending a cup of the finished stew and stirring it back into the pot. This creates a thicker consistency without adding dairy.

Varianten und Anpassungen

You can add sweet potato or eggplant for extra fiber and nutrients. Additionally, feel free to adjust the amount of chili flakes to achieve your desired level of heat.

Serviervorschläge

This stew is incredibly versatile; serve it alongside brown rice, quinoa, or a slice of crusty bread to soak up the aromatic broth for a heartier meal.

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With 13g of protein and 320 calories per serving, this Spicy Chickpea Stew is a balanced choice for a healthy lunch or dinner. It is a wonderful way to enjoy a gluten-free and vegan meal that doesn't compromise on flavor.

Recipe FAQs

→ Can I make this stew ahead of time?

Absolutely. This stew actually improves after a day in the refrigerator as the spices continue to develop. Store in an airtight container for up to 5 days and reheat gently on the stovetop.

→ Can I freeze this stew?

Yes, this freezes beautifully. Cool completely before transferring to freezer-safe containers. It will keep well for up to 3 months. Thaw overnight in the refrigerator before reheating.

→ How can I make this stew creamier?

Simply remove about one cup of the finished stew, blend until smooth, and stir it back into the pot. This technique adds body and creaminess without any dairy.

→ What vegetables work well in this stew?

Sweet potatoes, eggplant, butternut squash, or diced potatoes all work wonderfully. Add heartier vegetables like sweet potato earlier in the cooking process so they have time to soften.

→ How do I adjust the spice level?

Start with half the suggested amount of chili flakes. You can always add more toward the end of cooking. For extra heat without changing the flavor profile, add a pinch of cayenne pepper.

→ What should I serve with this stew?

Crusty bread for dipping, fluffy quinoa, brown rice, or even couscous all complement this dish beautifully. A simple side salad with a bright vinaigrette balances the rich, warming flavors.