Spicy Chickpea Stew (Printable)

Hearty plant-based stew with warming spices, chickpeas, and vegetables for wholesome nutrition.

# What You’ll Need:

→ Vegetables

01 - 2 tablespoons olive oil
02 - 1 large onion, diced
03 - 2 garlic cloves, minced
04 - 2 medium carrots, diced
05 - 1 red bell pepper, diced
06 - 1 zucchini, diced

→ Legumes

07 - 2 cans (15 oz each) chickpeas, drained and rinsed

→ Spices & Seasonings

08 - 1 teaspoon ground cumin
09 - 1 teaspoon ground coriander
10 - 1 teaspoon smoked paprika
11 - 1/2 teaspoon ground turmeric
12 - 1/2 teaspoon chili flakes
13 - 1/2 teaspoon ground black pepper
14 - 1 teaspoon sea salt

→ Liquids

15 - 1 can (14 oz) diced tomatoes
16 - 3 cups vegetable broth

→ Finishing Touches

17 - 2 cups fresh spinach or kale, chopped
18 - Juice of 1 lemon
19 - Fresh cilantro or parsley, chopped for garnish

# How-To:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3 to 4 minutes until translucent.
02 - Add minced garlic, diced carrots, diced bell pepper, and diced zucchini. Cook while stirring occasionally for 5 minutes.
03 - Stir in ground cumin, ground coriander, smoked paprika, ground turmeric, chili flakes, ground black pepper, and sea salt. Cook for 1 minute until aromatic.
04 - Add drained chickpeas, canned diced tomatoes with juice, and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes, stirring occasionally.
05 - Add chopped spinach or kale and cook for 2 to 3 minutes until wilted.
06 - Stir in lemon juice. Taste and adjust seasoning as needed.
07 - Transfer to bowls and serve hot, garnished with fresh cilantro or parsley.

# Expert Hints:

01 -
  • It tastes like you spent hours in the kitchen when you really spent forty-five minutes, which is the best kind of kitchen magic.
  • Your gut bacteria actually throw a party with all those fiber-rich chickpeas and vegetables, and you'll feel noticeably lighter afterward.
  • The spice blend is warm and inviting without being aggressive, making it perfect for feeding people who think they don't like spicy food.
02 -
  • Don't skip rinsing the canned chickpeas; that starchy water makes the stew look cloudy and taste slightly metallic, and it's honestly the difference between a restaurant-quality bowl and an okay one.
  • The lemon juice at the end isn't optional—it's the ingredient that makes people taste this and suddenly understand why it's become your go-to meal; without it, everything tastes flat and one-note.
03 -
  • If your stew tastes too acidic, add a pinch of sugar or a grated carrot—sometimes the tomatoes are more tart than expected, and balancing that acidity makes everything sing.
  • Taste the stew at the very end before adding lemon; if you season it too early, you might oversalt it as it simmers, so always do a final adjustment when it's actually done cooking.
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