I’m getting so excited that summer is coming to an end! No, really, I am! Not only for the reason that I don’t like the heat, but because I can start making soups and stews again. Check out this Vegan Chickpea Stew, for example! Come on; who wouldn’t forego summer for something this delicious? #signmeup
When it comes to cooking and comfort food, I think soups and stews are where it’s at – all of that simmering action – the blending of fresh ingredients and pantry items – makes mealtimes all that more enjoyable.
I think I’m looking forward to the fall season more than previous years. Since McKenna has moved in with us, and has chosen to begin a vegetarian lifestyle, I’m looking forward to fall even more! I love the idea of simmering root vegetables and seasonings in a big pot for a while to let the flavours meld together and form a hot, delicious, hearty meal.
This Vegan Chickpea Stew is the perfect stew. It combines chickpeas, tomatoes, onions, garlic, peppers, carrots, and a blend of dried herbs. Really, even the toughest vegetarian critic will like this stew, especially if you serve it with a big piece of bread to soak up the sauce with. Yum!
Now, you could also serve this up with some steamed rice; that would work very well if you preferred not to have bread. I’m thinking steamed brown rice would work very well with this. Either way, you’re in for a treat!
Vegan Chickpea Stew
Pin Recipe Save Recipe Print RecipeIngredients
- 19 ounces canned chickpeas, do not drain
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, grated
- 1 medium red bell pepper, diced
- 2 roma tomatoes, diced
- 2 medium carrots, peeled, diced
- 1 teaspoon dried parsley
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 2 bay leaves
- 1/4 cup tomato paste
- 2 cups water
- 1 teaspoon salt
- ½ teaspoon ground black pepper
Instructions
- In a large soup pot or dutch oven, saute the onions in the olive oil over medium heat. Cook for 4-5 minutes.
- Add the garlic and continue to cook for 1-2 minutes
- Add in the chickpeas (along with the liquid), bell pepper, tomatoes, and carrots. Stir well and cook for 2-3 minutes.
- Add in the parsley, basil, oregano, bay leaves, black pepper, and tomato paste. Stir to combine.
- Add the water and stir. Cover and reduce heat to a simmer. Simmer for 30 minutes.
- Check the seasoning and add the salt if needed. (Sometimes, the canned chickpeas will provide enough salt, but add more if you wish.)
- With the lid off, allow to simmer for 5 minutes or so, or until desired consistency/thickness is achieved.
Nutrition
Em says
Hello.
I would like to make this recipe but I have a couple of questions before I start.
Firstly, how much tomato paste is in a can? And secondly, do you add the liquid from the canned chickpeas at the same time as the chickpeas?
Thanks, Em.
byronethomas@gmail.com says
Hi Em! Whenever I use a whole can of tomato paste in any of my recipes, it’s always a 6 ounce can. And yes, add the entire contents of the canned chickpeas – liquid too when adding the chickpeas to the pan as per the recipe. Thanks for bringing these things to my attention. I’ll update the recipe accordingly so that the ingredient list and instructions are clearer. Thank you. 🙂
Em says
Hi.
Can you tell me what size tomato paste can you use.
Thanks, Em.
Ciara says
Hi there, just wondering how many this typically serves ?
Can’t wait to try it.
Thanks!
byronethomas@gmail.com says
Hi Ciara – to be completely honest, we are big soup/stew lovers, so this dish makes about 4 large servings in our home. 🙂 It’s possible to get 6-8 servings out of it though if you serve it with a side.
James F. Longshore says
Hi,
The stew looks and sounds, based on the ingredients, fantastic. However, I am on a restricted diet for medical reasons and was disappointed to discover that the Nutrition Facts table was void of numbers. Would it be possible for you to update the table on the recipe’s web page or email me the numbers?
Thank you
byronethomas@gmail.com says
Hi James. I have recently updated the recipe card section of my blog and have been going through each recipe to calculate the nutritional information. At your request, I have updated the Vegan Chickpea Stew recipe card. Enjoy!
Tamara says
Could I use dried chick peas?
Anna says
This is a tasty recipe, but it came out far more watery than your picture indicates. Do you have any suggestions for thickening it? Thanks!
byronethomas@gmail.com says
Hmmmm… that’s a great question, Anna. Did you simmer with the lid off at the end until the sauce thickened?
Jenniffer says
This recipe was so good! I love that it takes less than 30 minutes to make and it uses simple healthy ingredients. The flavor with the tomato and spices was perfect. It’s going to my list of favorite recipes <3
Bernadette Morrissey says
Yum!!! Quick .. and easy … and oh so good!!! Takes a while to get thicker … but will definitely make again!!!
Angela says
Sorry why don’t you drain the chickpeas ? Is there any nutritional value in the liquid? So do you need to use unsalted chickpeas? Thanks
byronethomas@gmail.com says
The liquid in the chickpeas help to create a thick stew in this recipe.
Lucy Peimbert says
Thank you for this delicious recipe!!! I love chickpeas so this recipe was perfect to enjoy in a cold winter day. I will make more of your recipes for sure!!!!
byronethomas@gmail.com says
Thank you, Lucy!