Soups & Stews > Vegetarian Soups & Stews > Hearty Vegetarian Stews > Chickpea and Vegetable Stew Recipe

Hearty Chickpea and Vegetable Stew

A flavorful and satisfying vegetarian stew packed with chickpeas, a variety of vegetables, and aromatic spices. This stew is perfect for a chilly evening or a healthy and delicious meal any time of year.

Prep Time
15 minutes
Cook Time
40 minutes
Servings
6
Ingredients
  • 1 can (15 ounces), drained and rinsed Chickpeas
  • 2 tablespoons Olive Oil
  • 1 medium, chopped Onion
  • 2 medium, chopped Carrots
  • 2 stalks, chopped Celery
  • 3 cloves, minced Garlic
  • 4 cups Vegetable Broth
  • 1 can (14.5 ounces), undrained Diced Tomatoes
  • 5 ounces, fresh or frozen Spinach
  • 1 teaspoon Dried Thyme
  • 1/2 teaspoon Dried Rosemary
  • 1 Bay Leaf
  • to taste Salt
  • to taste Black Pepper

Sauté the Aromatics

Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.

Add the Broth and Tomatoes

Pour in the vegetable broth and add the diced tomatoes (undrained), dried thyme, dried rosemary, and bay leaf. Bring to a simmer.

Simmer the Stew

Reduce heat to low, cover the pot, and simmer for 20-25 minutes, or until the vegetables are tender.

Add Chickpeas and Spinach

Stir in the drained and rinsed chickpeas and spinach (if using frozen spinach, make sure to thaw it and squeeze out excess water). Cook until the spinach is wilted, about 5 minutes.

Season and Serve

Remove the bay leaf. Season the stew with salt and black pepper to taste. Serve hot.

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.
Calories: Approximately 80 kcal
Protein: 4g
Fat: 3g
Carbohydrates: 10g
Fiber: 3g

Other Considerations for Nutrition

This stew is a good source of fiber, vitamins, and minerals. To reduce sodium content, use low-sodium vegetable broth and adjust salt to taste. For a gluten-free option, ensure the vegetable broth used is gluten-free.

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FAQ

  • Can I use dried chickpeas instead of canned?

    Yes, you can. Soak 1 cup of dried chickpeas overnight, then cook them until tender before adding them to the stew. You will need approximately 2 cups of cooked chickpeas.
  • Can I add other vegetables to this stew?

    Absolutely! Feel free to add other vegetables like potatoes, sweet potatoes, zucchini, or bell peppers. Adjust the cooking time accordingly.
  • How long does this stew last in the refrigerator?

    This stew can be stored in an airtight container in the refrigerator for up to 3-4 days.
  • Can I freeze this stew?

    Yes, this stew freezes well. Allow it to cool completely before transferring it to a freezer-safe container. It can be frozen for up to 2-3 months.