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Cozy Vegetarian Chickpea Stew simmered with sautéed veggies in a flavorful vegetable stock is a comforting, healthy recipe. This dish makes a tasty plant-based meal your entire family will enjoy. Serve with shaved parmesan cheese and crusty bread for the perfect meal!

chickpea stew in a white bowl with a spoon in it
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It doesn’t matter if it’s soup season, this Vegetarian Chickpea Stew is always a favorite dinner. It’s warm, full of wholesome ingredients and just so happens to be vegan. And what’s better, it’s easy to cook up in less than 30 minutes with very little effort and ingredients you most likely have in your pantry.

Why you’ll love this recipe

  • So tasty: This soup is packed with delicious flavor and texture, and so filling served with a warm loaf of crusty bread.
  • Quick & easy to make: Just one pan and 30 minutes is all you need to make this chickpea recipe. The perfect meal for busy weeknights!
  • Packed with nutrition: This is a lunch or dinner that’s hearty and satisfying with protein-packed chickpeas and nutritious vegetables.
Soup with chickpeas and peppers.

Ingredients needed

This chickpea stew recipe is filled with wonderful flavors and nutrients thanks to the vegetables, stock, and chickpeas. Here’s what you’ll need to make it:

  • Olive oil: You’ll need a small amount of olive oil to cook down the veggies.
  • Onion & garlic: For lovely savory flavor.
  • Mini peppers & sun-dried tomatoes: Adds a unique, slightly sweet and tart, vibrant flavor that pairs nicely with the other ingredients.
  • Seasoning: The combination of ingredients in this stew are plenty flavorful, so a simple mix of Italian seasoning, kosher salt and pepper is all that’s needed to season this recipe.
  • Diced tomatoes: You’ll need a can of diced tomatoes to give this stew the right texture and flavor base.
  • Vegetable stock: The base of the stew. Use low-sodium stock to control the saltiness of the recipe.
  • Balsamic vinegar: Adds bold, complex flavors to the recipe.
  • Chickpeas: Adds texture and plant-based protein to the meal.
  • Spinach: 4 cups of spinach cooked down at the end adds a boost of nutrients.
  • Shaved parmesan: Freshly grate your own or use store-bought for the perfect finishing touch.
  • Fresh herbs: For a pop of color and freshness add some fresh parsley or basil to garnish.
Ingredients for making chickpea stew divided into portions.

How to make this vegetarian Stew recipe

This meal is so simple to make! Just a little chopping is needed and everything is cooked in one pot, so this is effortless to whip up. Here’s the simple method:

Printable recipe in recipe card, below.

  1. Sauté veggies: Heat the oil in a dutch oven over medium heat. Sauté the onions for about 5 minutes, until golden brown and soft. Stir in the garlic, peppers and sun-dried tomatoes, and Italian seasoning. Cook for 1 minute, stirring continuously.
  1. Simmer: Add the diced tomatoes, stock, vinegar, and chickpeas. Bring the stew to a boil, then reduce the heat and simmer for 15 minutes.
  2. Wilt greens & serve: Over the last couple of minutes, stir in the spinach. Taste and season with salt and pepper. Enjoy with shaved parmesan cheese and fresh herbs, if desired.

Expert tips

  • Vegetables: Want to add any other veggies? You can sauté mushrooms, zucchini or broccoli with the onion.
  • Make it spicy: If you like a little heat, add a pinch of cayenne pepper or red pepper flakes.
  • Topping: If you don’t have shaved parmesan, try a sprinkle feta cheese over the top before serving. You can also add a dollop of Greek yogurt or sour cream to provide a bit of creaminess to the stew.
  • Pre-cut veggies: To save a bit of time and effort, buy pre-cut onion and peppers from the produce department or the frozen food aisle. You can also buy jarred minced garlic.
top view white rounf bowl of vegetarian chickpea stew

Frequently asked questions

Is chickpea soup good for you?

Yes, this is loaded with nutrient-rich foods that contain a variety of vitamins and minerals. Chickpeas are an excellent source of plant-based protein, especially for those on a vegetarian or vegan diet. In addition, they are packed with vitamins and minerals and are high in vitamin A, E and C.

Should you peel chickpeas for this recipe?

Chickpeas, or garbanzo beans, have a very thin skin on the outside. You can eat them with the skin on, and in this stew, you won’t even notice they have a skin. However, many hummus recipes recommend you remove the skins, so it turns out extra creamy and smooth.

Can I use dried chickpeas in this stew?

You can use dried chickpeas but they will need to be pre-cooked and then you can proceed with the recipe.

top view stew in a white bowl with spoon in it

Serving suggestions

Chickpea stew is plenty filling enough to eat on its own for lunch or dinner. Many times we just serve it with a simple side of crackers. However, here are some delicious pairing options if you want a larger meal:

  • Salad: A fresh green salad with a light dressing would be a nice accompaniment.
  • Sandwich: A soup and sandwich meal is always a winner.
  • Bread: Crusty bread or naan is an easy, yet satisfying counterpart.

Storage recommendations

  • Storing leftovers: Place leftovers in an airtight container in the refrigerator for up to about 4 days.
  • To freeze: Let it completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to 2 months.
  • To reheat: Let thaw in the refrigerator, then heat in the microwave or on the stovetop.
Chickpea stew served with shaved Parmesan and fresh herbs.

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5 from 1 vote

Vegetarian Chickpea Stew

By: Rena
Servings: 5 servings
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
chickpea stew in a white bowl with a spoon in it
Cozy Vegetarian Chickpea Stew simmered with sautéed veggies in a flavorful vegetable stock is a comforting, healthy recipe.

Ingredients

  • 1 tbsp olive oil
  • 2 onions, diced
  • 4 garlic cloves, chopped
  • 0.5 lb sweet mini peppers, chopped
  • 1/2 cup sun-dried tomatoes, chopped
  • 2 tsp Italian seasoning
  • 1 (15 oz) can diced tomatoes
  • 1 cup low-sodium vegetable stock
  • 1 tbsp balsamic vinegar
  • 2 (15 oz) cans chickpeas, drained
  • 4 cups spinach, roughly chopped
  • 1/2 cup shaved parmesan
  • Kosher salt and ground pepper, to taste
  • OPTIONAL: fresh chopped parsley or basil, to garnish

Instructions

  • Heat the oil in a dutch oven over medium heat. Sauté the onions for about 5 minutes, until golden brown and soft.
  • Stir in the garlic, peppers and sun-dried tomatoes, and Italian seasoning. Cook for 1 minute, stirring continuously.
  • Add the diced tomatoes, stock, vinegar, and chickpeas. Bring the stew to a boil, then reduce the heat and simmer for 15 minutes.
  • Over the last couple of minutes, stir in the spinach. Taste and season with salt and pepper.
  • Serve the stew with shaved parmesan cheese and fresh herbs, if desired.

Notes

  • Storing leftovers: Place leftovers in an airtight container in the refrigerator for up to about 4 days.
  • To freeze: Let it completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to 2 months.
  • To reheat: Let thaw in the refrigerator, then heat in the microwave or on the stovetop.

Nutrition

Serving: 1servingCalories: 302kcalCarbohydrates: 43gProtein: 16gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 7mgSodium: 1037mgPotassium: 1109mgFiber: 12gSugar: 11gVitamin A: 4085IUVitamin C: 81mgCalcium: 272mgIron: 5mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Main Course, Soup
Cuisine: American
Tried this recipe?Mention @healthyfitnessmeals or tag #healthyfitnessmeals!

About Rena Awada

Hi, I’m Rena! Welcome to my blog. I am here to help you prepare delicious, light, fresh meals that your whole family will love!

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