Description
This Spiced Vegan Chickpea Stew is a comforting, flavorful dish made with pantry staples and a blend of aromatic spices. Ready in just 35 minutes, it’s packed with plant-based protein, naturally gluten-free, and perfect for cozy weeknight dinners or meal prep.
Ingredients
Scale
- 2 tbsp olive oil
- 1 medium yellow onion, diced
- 3–4 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1–2 tbsp harissa paste
- 1 can (14 oz) diced tomatoes
- 2 cans (15 oz each) cooked chickpeas
- 1/2 cup chickpea brine
- 1 vegetable stock cube
- Salt and black pepper to taste
- 1/4 cup fresh cilantro, chopped
Instructions
- Heat olive oil in heavy-bottomed pot over medium-low heat
- Add diced onion, cook gently for 7 minutes until almost translucent, stirring occasionally
- Stir in minced garlic, continue cooking 5 minutes until softened and fragrant
- Add cumin and coriander to onion mixture, fry gently 1-2 minutes, stirring constantly
- Stir harissa paste into the aromatic base until well combined
- Add diced tomatoes, chickpea brine, stock cube, and salt. Simmer 15-25 minutes until thickened
- Taste and adjust with black pepper, salt, and sugar if needed for balance
- Stir in chickpeas, warm through, and serve with fresh cilantro
Notes
- Save the chickpea brine (aquafaba) from canned chickpeas for extra richness
- Keep heat low when blooming spices to prevent burning
- Adjust harissa quantity based on heat preference
- Let stew rest 10 minutes after cooking to thicken
- Rinse canned chickpeas before adding to remove excess sodium
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop Simmer
- Cuisine: North African-Inspired, Vegan
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 285
- Sugar: 8g
- Sodium: 580mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 12g
- Protein: 13g
- Cholesterol: 0mg
Keywords: vegan stew, chickpea stew, harissa chickpeas, healthy vegan dinner, easy plant-based meal, gluten-free stew, Mediterranean stew, vegetarian chickpea recipe