My daughter adores lentils. Many thanks! She will devour them right out of the can, hehe! I naturally create meals using chickpeas for her and with her. This savory, affordable, and quick-to-make recipe for chickpea stew is simple to prepare.
Give chickpeas a try even if you don’t think you’ll enjoy them.
Garbanzo beans, commonly known as chickpeas, are a popular food item that are high in nutrients and have several health advantages.
What are the benefits of chickpeas?
Chickpeas have a lot of fiber. Eating the right amount of fiber is essential for keeping the digestive system healthy.
+They may also aid in lowering cholesterol and lowering the chance of developing heart disease.
One excellent source of protein is chickpeas. It is excellent news for vegans and vegetarians.
Rich in potassium, iron, folate, calcium, vitamin A, and magnesium, they are low in fat and high in vitamins and minerals.
Drained and rinsed from a can, a cup of chickpeas has 210 calories, over 11 grams of protein, 10 grams of fiber, and 3.5 grams of fat.
Because of their adaptability, chickpeas may be used in a wide range of recipes, including baked products, salads, curries, stews, and snacks. Even the liquid from the container, known as aquafaba, can be used in place of egg whites. It’s popular in vegan recipes and has a high protein content.
Ingredients for Tomato Chickpea Stew
- Avocado or olive oil
- Onions, carrots and garlic
- Crushed or diced tomatoes
- Salt, black pepper, red pepper flakes and cumin
- Vegetable stock/broth
- Chickpeas from a can
- Honey or sugar (optional)
- Scallions & fresh spinach
Variations
- Replace the spinach with swiss chard, kale, or beet tops.
- Add some cayenne pepper or red chilies to make it considerably hotter.
- Try experimenting with the spices to turn this into more of a Moroccan chickpea stew (turmeric, for example).
- By adding Thai chili paste, you may elevate this bean stew to the level of a tomato curry chickpea stew.
- Or use some coconut milk in it.
- You can really take the flavors of this easy peasant stew dish anywhere you want by adding extra veggies.
Tips For Making Chickpea Stew
- Once the garbanzo bean stew starts to boil, turn down the heat and cover it. Let it boil for a further ten or so minutes.
- This is not a recipe to “boil” chickpea stew. Instead of being mushy, the beans should be toothsome.
- Add a little extra vegetable broth if you think it needs it.
- A teaspoon or so of honey or sugar added helps lessen the acidity. Completely voluntary.
- As it sits, the tastes will get stronger. It will taste much better if you make this earlier in the day, or even an hour in advance, and let it sit at room temperature.
- Just before serving, take it off the heat and add your fresh spinach.
- Taste and adjust according to desired amount of spiciness.
- This is a vegetarian and vegan chickpea stew, as the name suggests.
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Chickpea Stew
Ingredients
- 1 ½ TBS avocado or olive oil
- 1 cup chopped Vidalia onion
- ¾ cup chopped carrots
- 2 large cloves garlic or more
- salt & black pepper don’t be shy
- ½ teaspoon cumin or more if you enjoy that flavor
- ¼ teaspoon cinnamon optional but lovely
- red pepper flakes to taste
- 1 28 oz can crushed tomatoes fire roasted tomatoes have the best flavor. You can also use diced.
- 2 ½ cups vegetable broth
- 1 teaspoon sugar
- 2 15 oz cans chickpeas drained or 1 large 29 oz can
- ¼ cup scallions snipped
- 2 cups fresh spinach a big handful or two as much or as little as you like
Instructions
- In a soup saucepan, heat your oil. After adding, sauté the carrots and onions for two minutes.
- Garlic is added, and it is sautéed for an additional minute or two after seasoning with salt, pepper, cumin, cinnamon, and red pepper flakes.
- Stir together the crushed tomatoes and vegetable stock after adding them.
- After adding the sugar, chickpeas, and scallions, boil the liquid.
- Adjust seasoning by tasting. After covering the pot, cook it on low for ten to fifteen minutes, stirring now and again.
- Take off the heat and mix in the spinach.
- Savor it simply, with noodles or over rice.
Notes
Keeps for a week in a refrigerated jar or container.