When the weather turns chilly or you're in need of a comforting meal, this Hearty Chickpea Stew is the perfect answer. Packed with protein-rich chickpeas and a medley of aromatic spices, this stew offers a delightful blend of flavors that will warm you from the inside out. Let's dive into this simple yet satisfying plant-based recipe that's sure to become a staple in your kitchen!
As the temperatures drop, my kitchen becomes a sanctuary of warmth and comfort. The cooler weather ignites a craving for steaming bowls of goodness - soups and stews that chase away the chill. While some days call for the silky embrace of a pureed soup, there are times when I need something more substantial to truly satisfy. That's when I turn to my treasure trove of stew recipes.
This particular stew holds a special place in my heart. What sets it apart is its uncanny ability to comfort the soul while simultaneously quieting even the most demanding appetites, thanks to its protein-packed ingredients. The harmonious blend of chickpeas, tomatoes, and earthy spices creates a flavor that seems tailor-made for those crisp fall evenings and cozy winter nights.
I hope you find yourself curled up on the couch, a soft blanket draped over your legs, and a steaming bowl of this hearty stew cradled in your hands. As you savor each spoonful, you can feel the day's stresses melting away. It's in moments like these that you realize sometimes the simplest pleasures - like a well-crafted stew - can be the perfect ending to a cold day.
What you will need
- olive or avocado oil
- small onion
- red bell pepper
- garlic
- large can crushed tomatoes
- tomato paste
- sugar or maple syrup
- salt
- smoked paprika
- paprika
- ground cumin
- chili powder
- cinnamon
- cayenne pepper (optional)
- cardamom and coriander (optional)
- 2 cans chickpeas
How to make this Hearty Chickpea Stew
Prepare the base: Heat a large, rimmed skillet over medium heat. Once hot, add the olive oil, onion and bell pepper. Sauté for 4-5 minutes, stirring frequently. Add the garlic and sauté an additional minute.
Bloom the spices: Add the tomato paste, salt, paprikas, cumin, chili powder, cinnamon, cayenne pepper (if using), cardamom, and coriander. Stir constantly for 1 minute to toast the spices and enhance their flavors.
Create the stew base: Add the crushed tomatoes and sugar (or maple syrup) to the pan. Stir to combine all ingredients thoroughly. Bring the mixture to a simmer over medium heat and cook for 2-3 minutes, stirring frequently.
Add chickpeas and simmer: Add the drained and rinsed chickpeas to the pan.
Reduce heat to medium-low and let the stew simmer for 15-20 minutes. This allows the flavors to develop and marry with the chickpeas.
Final touches: Taste the stew and adjust seasonings as needed. If desired, cook for a longer time to further develop the flavors.
Serve and garnish: Serve the stew hot, either on its own or with bread, rice, or your chosen grain. Garnish with a squeeze of fresh lemon juice and a sprinkle of chopped cilantro or parsley for extra flavor.
Tips and Variations
- For a creamier stew, try mashing some of the chickpeas before adding them to the pan.
- Add spinach or kale in the last few minutes of cooking for an extra boost of greens.
- For a heartier meal, serve over quinoa or brown rice.
- This stew freezes well, making it perfect for meal prep. Simply portion into containers and freeze for up to 3 months.
- Experiment with different beans – try using cannellini beans or a mix of chickpeas and red kidney beans for variety.
- For a spicier version, increase the amount of chili powder or cayenne pepper.
Hearty Chickpea Stew
Ingredients
For the stew
- 1 tablespoon olive or avocado oil
- 1 small onion diced
- 1 red bell pepper chopped
- 3 cloves garlic minced
- 1 28 oz can crushed tomatoes
- 3 tablespoon tomato paste
- 1 tablespoon sugar or maple syrup
- salt to taste
- 1 teaspoon smoked paprika
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 2 teaspoon chili powder
- ¼ teaspoon ground cinnamon
- 1 pinch cayenne pepper optional
- 1 pinch each cardamom and coriander optional
- 2 15 oz cans cooked chickpeas drained and rinsed
For garnish
- fresh lemon juice
- chopped cilantro or parsley
Instructions
Prepare the base
- Heat a large, rimmed skillet over medium heat.
- Once hot, add the olive oil, onion, bell pepper. Sauté for 4-5 minutes, stirring frequently.
- Add the garlic and sauté an additional minute.
Bloom the spices
- Add the tomato paste, salt, paprikas, cumin, chili powder, cinnamon, cayenne pepper, cardamom and coriander. Stir constantly for 1 minute to toast the spices and enhance their flavors.
Create the stew base
- Add the crushed tomatoes and sugar (or maple syrup) to the pan. Stir to combine.
- Bring the mixture to a simmer over medium heat and cook for 2-3 minutes, stirring frequently.
Add Chickpeas and simmer
- Add the chickpeas to the pan. Reduce heat to medium-low and let the stew simmer for 15-20 minutes. This allows the flavors to develop and marry with the chickpeas.
Final touches
- Taste the stew and adjust the seasonings as needed. If desired, cook for a longer time to further develop the flavors.
Serve and Garnish
- Serve the stew hot, either on its own or with bread, rice, or your chosen grain
- Garnish with a squeeze of fresh lemon juice and a sprinkle of fresh cilantro or parsley for extra flavor.
Notes
- For a creamier stew, try mashing some of the chickpeas before adding them to the pan.
- Add spinach or kale in the last few minutes of cooking for an extra boost of greens.
- For a heartier meal, serve over quinoa or brown rice.
- This stew freezes well, making it perfect for meal prep. Simply portion into containers and freeze for up to 3 months.
- Experiment with different beans – try using cannellini beans or a mix of chickpeas and red kidney beans for variety.
- For a spicier version, increase the amount of chili powder or cayenne pepper.
