Save Pin The first time I made this stew, my tiny apartment filled with such incredible aromas that my neighbor knocked on my door thinking I had ordered takeout from a Mediterranean restaurant. She could not believe something smelling so complex came from canned chickpeas and basic vegetables. Now it is my go to when I want something deeply satisfying but do not have the energy for elaborate cooking.
Last winter my sister came over feeling run down and I served her this stew. She ate three bowls and took the leftovers home, claiming it was exactly what her body needed. Now she texts me every time she makes it, usually adding some variation she discovered.
Ingredients
- 2 tablespoons olive oil: A good extra virgin olive oil adds a fruity base that ties all the spices together
- 1 large onion, diced: Yellow onions work best here as they sweeten beautifully when cooked down
- 2 garlic cloves, minced: Fresh garlic is non negotiable for that aromatic foundation
- 2 medium carrots, diced: They add natural sweetness and hold their texture through long simmering
- 1 red bell pepper, diced: The red pepper brings a subtle sweetness that balances the spices
- 1 zucchini, diced: Adds bulk without overwhelming the other flavors
- 2 cans chickpeas, drained and rinsed: Rinse them thoroughly to remove any metallic taste from the cans
- 1 teaspoon ground cumin: Earthy and warm, this is the backbone of the spice profile
- 1 teaspoon ground coriander: Adds bright citrusy notes that lift the heavier spices
- 1 teaspoon smoked paprika: This is what gives the stew its deep smoky undertone
- 1/2 teaspoon ground turmeric: Mostly for color but adds its own subtle earthiness
- 1/2 teaspoon chili flakes: Adjust this based on your heat tolerance
- 1/2 teaspoon ground black pepper: Freshly ground makes a noticeable difference
- 1 teaspoon sea salt: Start here and adjust at the end
- 1 can diced tomatoes: The juices become part of the broth so do not drain them
- 3 cups vegetable broth: Use a good quality broth you would happily drink on its own
- 2 cups fresh spinach or kale, chopped: Spinach wilts quickly while kale holds up longer if you are reheating
- Juice of 1 lemon: This brightens everything and cuts through the richness
- Fresh cilantro or parsley: The finishing touch that makes each bowl feel special
Instructions
- Build your aromatic base:
- Heat the olive oil in your largest pot over medium heat then add the diced onion. Let it cook for about 4 minutes until it turns translucent and smells sweet.
- Add the remaining vegetables:
- Toss in the garlic, carrots, bell pepper, and zucchini. Stir occasionally and let everything soften together for 5 minutes.
- Wake up the spices:
- Sprinkle in all the spices at once cumin, coriander, smoked paprika, turmeric, chili flakes, black pepper, and salt. Stir constantly for just 1 minute until the fragrance fills your kitchen.
- Simmer the stew:
- Pour in the chickpeas, diced tomatoes with their juice, and the vegetable broth. Bring everything to a boil then lower the heat to a gentle simmer and let it cook uncovered for 25 minutes.
- Add the greens:
- Stir in the spinach or kale and cook for just 2 to 3 minutes until the leaves wilt down into the stew.
- Finish with brightness:
- Squeeze in the lemon juice and give everything a good stir. Taste a spoonful and add more salt or chili flakes if needed.
- Serve and enjoy:
- Ladle the hot stew into bowls and scatter fresh cilantro or parsley over the top.
Save Pin This recipe became my Monday ritual during a particularly stressful month at work. Coming home to those spices bubbling away made even the hardest days feel manageable. Something about a pot of stew simmering on the stove just makes everything feel like it will be okay.
Make It Your Own
I have learned that this recipe happily accepts whatever vegetables you need to use up. Sweet potato makes it even heartier while eggplant melts into the stew adding creaminess. Sometimes I throw in a handful of green beans or fresh corn in the summer.
Serving Suggestions
A scoop of fluffy quinoa turns this into a complete protein packed meal. Crusty bread for dipping is non negotiable in my house. When I want something extra comforting I serve it over brown rice.
Storage And Meal Prep
This stew keeps beautifully in the refrigerator for up to 5 days and actually tastes better on day two or three. I often make a double batch on Sunday for easy lunches throughout the week. It also freezes well for up to 3 months if you want to stock your freezer.
- Let the stew cool completely before transferring to airtight containers
- Thaw frozen stew overnight in the refrigerator
- Reheat gently over low heat adding a splash of broth if needed
Save Pin There is something deeply nourishing about this stew beyond just nutrition. It feels like a warm hug in a bowl.
Recipe FAQs
- → How long does this stew keep in the refrigerator?
This stew stores beautifully for 4-5 days in an airtight container. The flavors actually develop and intensify over time, making it an excellent meal prep option.
- → Can I freeze this chickpea stew?
Yes, freeze for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop, adding a splash of broth if needed.
- → What can I serve with this stew?
Crusty bread, brown rice, or quinoa are perfect accompaniments. The stew also pairs well with roasted potatoes or a simple green salad.
- → How can I make this stew spicier?
Increase the chili flakes to 1 teaspoon or add a diced jalapeño when cooking the onions. A dash of hot sauce when serving also works well.
- → Can I use dried chickpeas instead of canned?
Absolutely. Soak 1 cup dried chickpeas overnight, then simmer until tender (about 90 minutes). Use in place of the canned versions.