Spicy Chickpea Stew (Printable)

Hearty Mediterranean-style chickpea stew with warming spices and fresh vegetables, 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 ounces each) chickpeas, drained and rinsed

→ Spices and 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 ounces) 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

# Step-by-Step Guide:

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 cumin, coriander, smoked paprika, turmeric, chili flakes, black pepper, and sea salt. Cook for 1 minute until fragrant.
04 - Add chickpeas, diced tomatoes, 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 serving bowls and garnish with fresh cilantro or parsley. Serve hot.

# Expert Advice:

01 -
  • It's the kind of meal that fills you up without weighing you down, and your gut will thank you the next day.
  • Once you taste how the spices bloom together, you'll understand why this stew gets better with every spoonful.
  • This is a recipe that works for weeknight dinners and impresses people who think plant-based cooking is boring.
02 -
  • Don't skip rinsing the canned chickpeas—I learned this the hard way when I made a batch so murky I thought something had gone wrong.
  • Taste the stew before adding lemon juice and understand what it tastes like beforehand; that citrus finish is transformative and you'll hear it in how people react.
  • If the stew tastes flat or one-dimensional after simmering, it's usually because you need more salt or lemon—spices need these to shine.
03 -
  • The moment you add lemon juice is the moment everything clicks—I used to skip this thinking it was optional, but it's the final piece that makes people ask for your recipe.
  • If you have access to fresh turmeric root instead of powder, grate a small piece in at the very end; it adds a brightness that powdered turmeric can't quite match.
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