Save It The first time I made this chickpea stew, I was recovering from a stomach bug and needed something gentle but nourishing. My grandmother had always sworn by the healing power of chickpeas and their gut friendly properties, so I decided to create something around them. The way the spices filled my tiny apartment that afternoon made me feel better before I even took a bite. Now its my go to whenever I need to reset my system or just crave something deeply satisfying without feeling heavy.
Last winter, my friend Sarah came over for lunch after a particularly rough week at work. She took one sip of the broth and actually closed her eyes, shoulders dropping inches. We ended up sitting at the kitchen table for two hours, picking out the chickpeas with our forks and talking about everything and nothing. Food has this way of creating space for conversation, and this stew seems particularly good at it.
Ingredients
- Chickpeas: I like to cook dried chickpeas from scratch when I can, but canned ones work perfectly fine. Just rinse them really well to remove that metallic can taste.
- Onion, garlic, carrot, celery, red bell pepper: This classic base builds layers of flavor. Take your time with the onion, getting it properly translucent makes a huge difference.
- Zucchini and spinach: Added later so they keep some texture. You want the zucchini tender but not mushy, and the spinach just barely wilted.
- Diced tomatoes: Use good quality ones, theyre the backbone of the stew. I splurge on the San Marzano variety.
- Vegetable broth: Low sodium is crucial here so you can control the seasoning. Homemade is best but a good store bought brand works too.
- Olive oil: Dont skimp here, a good extra virgin olive oil adds a luxurious richness to plant based cooking.
- Ground cumin, smoked paprika, turmeric, coriander, black pepper, salt: This spice blend is magic together. The smoked paprika adds this subtle depth that people cant quite put their finger on.
- Bay leaf: Just one, but it quietly ties everything together. Remember to fish it out before serving.
- Fresh parsley and lemon wedges: The bright herbal notes and acid at the end wake everything up and make the flavors pop.
Instructions
- Build the base:
- Heat that olive oil in your largest pot over medium heat. Add the onion and let it soften for about 3 minutes until it turns translucent and smells sweet.
- Add the aromatics:
- Stir in the garlic, carrots, celery, and red bell pepper. Let them cook together for another 5 minutes, stirring now and then so nothing sticks. Your kitchen should start smelling amazing.
- Bloom the spices:
- Add all those ground spices, cumin through salt, and stir constantly for just 1 minute. You want to wake up their essential oils but not burn them.
- Simmer the stew:
- Pour in the chickpeas, diced tomatoes, vegetable broth, and tuck in the bay leaf. Bring everything to a boil, then turn it down to low and let it bubble gently, uncovered, for 20 minutes.
- Add the zucchini:
- Stir in the zucchini and continue cooking for about 7 minutes. You want it tender but still holding its shape, not falling apart.
- Finish with greens:
- Add the spinach and cook for just 2 minutes until it wilts down. Fish out that bay leaf, taste everything, and adjust the salt if needed.
- Serve it up:
- Ladle into bowls and scatter with fresh parsley. A squeeze of lemon right before eating makes all the difference.
Save It This stew became a weekly staple during my first year of teaching, when I needed something that could cook while I graded papers. There was something meditative about stirring the pot, watching it bubble away, knowing I would have something nourishing waiting for me. Some nights I would eat it standing at the counter, too tired to even set the table, and it still felt like a proper meal.
Making It Your Own
Once you have the basic technique down, this recipe is incredibly adaptable. I have made it with butternut squash instead of zucchini in autumn, added roasted red peppers in winter, and thrown in fresh corn in summer. The spice blend works with virtually any vegetable combination, so use what you have and what you love.
The Bread Question
My father in law will not eat soup without bread, and he converted me. A crusty whole grain loaf, slightly warmed, is perfect for swiping up the last bits of broth. If you are avoiding gluten, brown rice works wonderfully, or you can just enjoy it as is. It is substantial enough to stand alone.
Batch Cooking And Storage
This recipe doubles beautifully and freezes well for up to three months. I usually make a big batch on Sunday, portion some into containers for the week, and freeze the rest. The flavors continue to develop as it sits, so that Wednesdays lunch might taste even better than Sundays dinner.
- Let it cool completely before freezing to avoid ice crystals
- Thaw overnight in the refrigerator and reheat gently on the stove
- Add a splash of fresh broth when reheating if it seems too thick
Save It There is something deeply comforting about a pot of stew bubbling on the stove, filling your home with promise and warmth. This humble chickpea version has fed me through sick days, busy weeks, and quiet Sunday evenings, always delivering exactly what I need.
Recipe FAQs
- → Can I use dried chickpeas instead of canned?
Yes, soak 1 cup dried chickpeas overnight, then cook for 60-90 minutes until tender before adding to the stew. You'll need about 2 cups cooked chickpeas total.
- → How long does this stew keep in the refrigerator?
Store in an airtight container for up to 4 days. The flavors actually improve after a day or two as the spices meld together.
- → Can I freeze this chickpea stew?
Absolutely. Cool completely, then transfer to freezer-safe containers. It keeps well for up to 3 months. Thaw overnight in the refrigerator before reheating.
- → What vegetables can I substitute?
Feel free to swap in sweet potatoes, butternut squash, or green beans. Kale or chard work beautifully in place of spinach. Adjust cooking times accordingly for harder vegetables.
- → How can I make this stew more protein-rich?
Add lentils during the simmering stage, stir in white beans, or serve with quinoa. A dollop of Greek yogurt or tahini drizzle on top also boosts protein content.
- → Is this stew spicy?
The spices provide warmth rather than heat. For a spicy version, add red pepper flakes or cayenne to taste along with the other spices.