Hearty Chickpea Vegetable Stew (Printable Version)

Plant-based stew with chickpeas and fresh vegetables in a spiced tomato broth.

# Ingredient List:

→ Legumes

01 - 2 cups cooked chickpeas, drained and rinsed

→ Vegetables

02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 2 carrots, peeled and sliced
05 - 2 celery stalks, sliced
06 - 1 red bell pepper, diced
07 - 1 zucchini, diced
08 - 1 cup fresh spinach leaves

→ Base and Liquids

09 - 1 can (14 oz) diced tomatoes
10 - 4 cups low-sodium vegetable broth
11 - 2 tablespoons olive oil

→ Spices and Seasonings

12 - 1 teaspoon ground cumin
13 - 1 teaspoon smoked paprika
14 - 1/2 teaspoon ground turmeric
15 - 1/2 teaspoon ground coriander
16 - 1/2 teaspoon black pepper
17 - 3/4 teaspoon salt, or to taste
18 - 1 bay leaf

→ Optional Garnishes

19 - Fresh parsley, chopped
20 - Lemon wedges

# Directions:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3 minutes until translucent.
02 - Stir in minced garlic, sliced carrots, celery, and diced red bell pepper. Cook for another 5 minutes, stirring occasionally.
03 - Add ground cumin, smoked paprika, ground turmeric, ground coriander, black pepper, and salt. Sauté for 1 minute until fragrant.
04 - Add chickpeas, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low.
05 - Simmer uncovered for 20 minutes, stirring occasionally to ensure even cooking.
06 - Add diced zucchini and cook for another 7 minutes until just tender.
07 - Stir in fresh spinach and cook for 2 minutes until wilted. Remove bay leaf.
08 - Taste and adjust seasoning as needed. Serve hot, garnished with fresh parsley and a squeeze of lemon juice if desired.

# Expert Advice:

01 -
  • It actually tastes better the next day, so you can make it Sunday and feel like a genius all week.
  • The spice blend hits different than typical vegetable soups—your taste buds get a pleasant surprise in every spoonful.
  • Your gut will thank you, and you won't feel that afternoon energy crash that comes with heavier meals.
02 -
  • Don't skip the brief spice-blooming step—this is the difference between tasting spices and tasting a spiced dish, and it takes literally one minute.
  • Zucchini and spinach go in at different times and near the end because they're delicate; adding them early turns your stew into mush and defeats the entire purpose.
  • Taste and adjust at the very end because salt levels vary wildly between different brands of broth and canned tomatoes.
03 -
  • Fresh garlic and minced-in-the-moment makes an enormous difference—resist the urge to use pre-minced jarred versions.
  • Check your turmeric and other ground spices before starting; old spices are one of the biggest hidden reasons home cooking disappoints people.
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