Spicy Chickpea Stew (Print Version)

Hearty Mediterranean-style chickpea stew with vegetables and warming spices, ready in under an hour.

# What You 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 Steps:

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

# Expert Hints:

01 -
  • It comes together in under an hour but tastes like you've been simmering it all day.
  • The spice blend is warm and complex without being aggressive, which means you can actually taste each vegetable.
  • It's naturally vegan and gluten-free, so you're not sacrificing anything for dietary preferences—just getting better food.
02 -
  • Don't skip rinsing the canned chickpeas—that starchy liquid will make your stew gelatinous and dull-tasting.
  • The lemon juice at the end is non-negotiable; it's what prevents the stew from tasting muddy and heavy, so squeeze generously.
  • If you add the spinach or kale too early, it'll turn dark and bitter instead of bright and fresh.
03 -
  • Make a double batch and freeze half of it in containers—this stew tastes even better after a few days when all the flavors have had time to get to know each other.
  • If you accidentally make it too spicy, stir in a spoonful of almond butter or tahini to calm the heat without adding dairy.
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