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chickpea stew in a white bowl with a spoon in it
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5 from 1 vote

Vegetarian Chickpea Stew

Cozy Vegetarian Chickpea Stew simmered with sautéed veggies in a flavorful vegetable stock is a comforting, healthy recipe.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Main Course, Soup
Cuisine: American
Diet: Gluten Free, Vegetarian
Servings: 5 servings
Author: Rena

Ingredients

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

Instructions

  • Heat the 1 tablespoon olive oil in a Dutch oven over medium heat. Sauté the 2 onions (diced) for about 5 minutes, until golden brown and soft.
  • Stir in the 4 garlic cloves (chopped), 0.5 pound sweet mini peppers (chopped), 1/2 cup sun-dried tomatoes, and 2 tsp Italian seasoning. Cook for 1 minute, stirring continuously.
  • Add the 15 ounces diced tomatoes, 1 cup low-sodium vegetable stock, 1 tablespoon balsamic vinegar, and 30 ounces 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 4 cups spinach. Taste and season with Kosher salt and ground pepper.
  • Serve the stew with 1/2 cup shaved parmesan cheese and fresh chopped parsley or basil, 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: 1serving | Calories: 432kcal | Carbohydrates: 67g | Protein: 23g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Cholesterol: 7mg | Sodium: 462mg | Potassium: 1359mg | Fiber: 18g | Sugar: 19g | Vitamin A: 4105IU | Vitamin C: 83mg | Calcium: 295mg | Iron: 8mg