Save Experience the warmth of a Mediterranean kitchen with this Spicy Chickpea Stew. This plant-based dish is designed to be both comforting and functional, featuring a blend of aromatic spices and fiber-rich vegetables that are perfect for promoting healthy gut bacteria.
Save Making a great stew is all about building layers of flavor. By starting with a base of sautéed onions and garlic, then blooming the spices in olive oil, you create a complex broth that makes every spoonful of this Spicy Chickpea Stew truly memorable.
Ingredients
- Vegetables: 2 tablespoons olive oil, 1 large onion (diced), 2 garlic cloves (minced), 2 medium carrots (diced), 1 red bell pepper (diced), 1 zucchini (diced)
- Legumes: 2 cans (15 oz / 400 g each) chickpeas, drained and rinsed
- Spices & Seasonings: 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
- Liquids: 1 can (14 oz / 400 g) diced tomatoes, 3 cups (720 ml) vegetable broth
- Finishing Touches: 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 a creamier texture without adding dairy, try blending a cup of the finished stew and stirring it back into the pot. This thickens the broth naturally while maintaining the hearty chunks of vegetables and chickpeas.
Varianten und Anpassungen
This recipe is highly versatile. You can add extra fiber and nutrients by including diced sweet potato or eggplant. If you prefer a milder flavor, simply reduce the amount of chili flakes to suit your taste.
Serviervorschläge
This hearty stew is a complete meal on its own, but it pairs beautifully with brown rice, fluffy quinoa, or a piece of crusty bread to soak up every drop of the spiced tomato broth.
Save Whether you are meal-prepping for the week or looking for a cozy dinner on a cold evening, this Spicy Chickpea Stew is a reliable and healthy staple. Enjoy the vibrant colors and bold flavors of a dish that truly nourishes from the inside out.
Recipe FAQs
- → Can I make this stew ahead of time?
Absolutely. This stew actually tastes better the next day as flavors meld together. Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
- → What can I serve with spicy chickpea stew?
This pairs beautifully with crusty bread, brown rice, or quinoa for added substance. A dollop of yogurt or coconut milk adds creaminess if desired.
- → How can I adjust the spice level?
Reduce or omit the chili flakes for a milder version. Conversely, add more chili flakes or a pinch of cayenne pepper if you prefer more heat.
- → Can I use dried chickpeas instead of canned?
Yes, soak and cook dried chickpeas until tender before adding. You'll need about 1.5 cups of cooked chickpeas to replace the cans.
- → What vegetables work best in this stew?
Sweet potatoes, eggplant, butternut squash, or bell peppers all complement the spice blend beautifully. Use whatever seasonal vegetables you have on hand.
- → Is this suitable for batch cooking?
Perfect for batch cooking. Double the ingredients and freeze portions for busy weekdays. The texture holds up well after reheating.