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    Home ▸ 30 Minutes or Less

    Easy Vegan Tomato Chickpea Stew

    Last modified: October 5, 2022. Originally posted: March 25, 2021 By Sophia DeSantis

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    Overlay text on tomato and chickpea stew with the final result in two bowls
    Spoon getting a scoop of veggie and chickpea stew from a bowl
    Collage of veggie chickpea stew being make and the final in bowls with overlay text

    This tomato chickpea stew is so easy to make. Comes together in less than 30 minutes, plant-based and an all in one meal everyone will love!

    Two white soup bowls filled with a veggie and chickpea stew topped with yogurt
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    I not only love easy meals, but I love when they are all in one including veggies, protein and healthy fats. This is also fully vegan and can be served over rice for an even extra filling meal!

    Even better is when easy and nutritious meals are packed with flavor to actually satisfy you! Between the veggies and mix of seasonings there's so many amazing tastes. I like using red pepper to give it a kick, but if your family isn't a big fan of heat, you can leave it out and it's still just as fabulous!

    Ingredients

    The perfect mix of whole food ingredients comes together to make the most amazing flavor! Here are the things you'll need to get:

    • Chickpeas 
    • Onions
    • Carrots
    • Celery
    • Diced tomatoes
    • Veggie broth
    • Seasonings
    • Chard
    • Brown rice flour
    A wooden table covered in bowls with veggies, chickpeas, broth and spices

    How To Make Tomato Chickpea Stew

    One of the many great things I love about this recipe is how quickly it comes together, it's just so simple! Here's what to do:

    1. Sauté veggies, chickpeas, and seasonings.Wooden spoon mixing veggies and chickpeas with spices in a pot
    2. Add the flour and mix until coated.Wooden spoon mixing veggies and chickpeas topped with flour in a pot
    3. Add diced tomatoes and broth and simmer.Pot with broth, tomatoes and chickpeas being mixed by a wooden spoon
    4. Add in chard and mix until wilted.Wooden spoon mixing greens into a pot with broth, chickpeas and tomatoes
    5. Top and enjoy!Spoon getting a scoop of veggie and chickpea stew from a bowl

    Serving suggestions

    We like to serve this chickpea stew with plain yogurt on top, the coolness is amazing and the flavor goes perfectly! Here's a few other ways you can serve this stew:

    • Mix in more veggies like peppers, zucchini, or mushrooms.
    • You can also substitute out the chard with other greens like spinach or kale.
    • Serve over rice or quinoa for an extra filling meal.
    • Pair with some crusty bread for dipping.
    • Make it a complete fresh meal by serving it with a salad like Lentil Quinoa Salad or a crisp Romaine Salad.

    Tips and tricks

    When making this cozy chickpea stew, these suggestions should come in handy:

    • Keep this stew mild by omitting the red pepper.
    • Your broth, chickpeas, and tomatoes may contain salt, I recommend salting at the end to taste.
    • Canned chickpeas are recommended for this recipe, you can use dried, just make sure you cook them first. If you're unsure how, check out my guide on How to Cook Dried Chickpeas.
    • This is a pretty quick recipe to make, you can chop the veggies ahead of time to make it a simple weeknight dinner.
    • You can also make the soup all the way and reheat to serve. If you do this, I recommend waiting to add the greens.
    • Chickpea Stew will keep in an airtight container in the refrigerator for up to 5 days.
    • You can also freeze it! Store in a freezer safe airtight container for up to 3 months. I also like to add a layer of plastic wrap directly to the top of the stew to help prevent freezer burn.
    • Defrost the soup before reheating.
    • Reheat in a pot on the stove, or in the microwave.

    Common Questions

    Can you freeze chickpea stew?

    Yes you can, but I would recommend waiting to add the greens until you're serving. Store in an airtight container along with a layer of plastic wrap directly on the top of the stew. If will keep for 3 months.

    Can you use canned chickpeas in stew?

    You can! And I do in this recipe to keep it simple and easy. Just make sure to drain and rinse them first.

    More Vegan Soup and Stew Recipes

    Complete and healthy meals in one bowl? Yes please! These whole food plant based recipes will keep the whole family full and satisfied:

    • Mushroom Stew
    • Vegan French Lentil Stew
    • Roasted Cauliflower Soup
    • Tortilla Soup
    • Vegan Chicken Noodle Soup
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    Two white soup bowls filled with a veggie and chickpea stew topped with yogurt

    Easy Vegan Tomato Chickpea Stew

    Sophia DeSantis
    This tomato chickpea stew is so easy to make. Comes together in less than 30 minutes, plant-based and an all in one meal everyone will love!
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course 30 Minutes or Less, Main Course
    Cuisine American, Italian
    Servings 4
    Calories 85 kcal

    Ingredients
     
     

    • 1 cup chopped yellow or sweet onion
    • 2 cloves garlic
    • ½-1 teaspoon salt
    • Drizzle of your favorite oil to sauté , or broth if oil free
    • ½ cup chopped carrots
    • ½ cup chopped celery
    • 2 cans chickpeas , rinsed and drained (15 ounces each)
    • 1 teaspoon dried thyme
    • 1 teaspoon smoked paprika
    • ½ - 1 teaspoons crushed red pepper , depending on how spicy you like it (optional)
    • 2 tablespoons brown rice flour , or use regular flour if not gluten-free
    • 1 can diced tomatoes , fire roasted for extra flavor (14.5 ounces)
    • 4 cups veggie broth , low sodium if needed
    • 1 bunch chard , chopped
    • Plain yogurt , to top (optional)

    Instructions
     

    • Sauté onion, garlic and salt with oil, or broth if oil free, over medium heat until onion is soft. About 5 minutes.
    • Add carrots, celery, chickpeas, thyme, smoked paprika and red pepper. Saute until just browning. About 3-5 minutes.
    • Add the flour and mix until coated.
    • Add diced tomatoes and broth. Bring to a simmer and cook for about 10 minutes.
    • Add in chard and mix until wilted.
    • Serve topped with plain yogurt.

    Notes

    • Leave out the crushed red pepper to make this kid friendly.
    • You can sub the chard with any greens you prefer.
    • Adjust salt for how much sodium is in your broth, beans and diced tomatoes.

    Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.

    Nutrition

    Calories: 85kcalCarbohydrates: 17gProtein: 2gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 1mgSodium: 503mgPotassium: 431mgFiber: 3gSugar: 6gVitamin A: 4063IUVitamin C: 18mgCalcium: 70mgIron: 2mg

    Nutrition and metric information should be considered an estimate.

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    1. Chelsee

      March 31, 2021 at 9:48 am

      So delicious!!!

      Reply

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