Description
This One-Pot Vegetable Chickpea Stew is a hearty and flavorful dish packed with nutritious vegetables and chickpeas simmered in aromatic spices. It’s perfect for a cozy and wholesome meal, combining comforting textures with vibrant, warm flavors, all cooked in a single pot for easy preparation and cleanup.
Ingredients
Scale
Stew Base
- 2 tablespoons extra-virgin olive oil
- 1 onion, chopped
- 5 garlic cloves, chopped
- 5 carrots, sliced
- 1 potato, peeled and cubed
- 1/2 head cauliflower, chopped
Spices & Flavorings
- 1 tablespoon cumin
- 2 teaspoons turmeric
- 1 teaspoon ground ginger
- Pinch red pepper flakes
- 1 tablespoon tomato paste
- 1/2 teaspoon kosher salt
- A few grinds of black pepper
Liquids & Canned Goods
- 1 14-ounce can diced tomatoes
- 1 quart vegetable broth
- 1 can chickpeas, rinsed and drained
For Serving (Optional)
- Fresh cilantro
- Lemon wedges
- Flatbread, naan, or cornbread
Instructions
- Heat the Oil: Warm 2 tablespoons of extra-virgin olive oil in a large pot or Dutch oven over medium heat to create the perfect base for sautéing.
- Sauté Vegetables: Add the chopped onion, garlic, sliced carrots, cubed potato, and chopped cauliflower to the pot. Cook for about 10 minutes, stirring occasionally, until the vegetables start to soften and become fragrant.
- Add Spices and Tomato Paste: Stir in cumin, turmeric, ground ginger, a pinch of red pepper flakes, salt, pepper, and the tomato paste. Cook while stirring until the spices become toasty and release their aroma, enhancing the stew’s flavor.
- Add Tomatoes, Broth and Chickpeas: Pour in the diced tomatoes, vegetable broth, and rinsed chickpeas. Bring the mixture to a rolling boil over medium-high heat to combine all ingredients well.
- Simmer the Stew: Once boiling, reduce the heat to low, cover, and let it simmer gently for 20 to 30 minutes until all the vegetables are tender and flavors meld beautifully.
- Finish and Serve: Sprinkle freshly chopped cilantro over the stew, and serve it with lemon wedges and your choice of flatbread, naan, or cornbread for a complete and satisfying meal.
Notes
- For a thicker stew, cook uncovered during the last 10 minutes to allow some liquid to evaporate.
- You can substitute the chickpeas with other beans like cannellini or kidney beans if preferred.
- Adjust the red pepper flakes to taste if you desire more or less heat.
- Leftovers keep well in the refrigerator for up to 4 days and taste even better the next day.
- To make this recipe gluten-free, ensure the flatbread or cornbread served is certified gluten-free.
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 6g
- Sodium: 480mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 8g
- Cholesterol: 0mg
