Description
This hearty One-Pot Vegetable Chickpea Stew is a comforting and nourishing dish packed with vibrant vegetables, warm spices, and protein-rich chickpeas. Easy to prepare and perfect for a wholesome family meal, it is simmered gently to meld all the flavors beautifully.
Ingredients
Units
Scale
Vegetables
- 1 onion, chopped
- 5 garlic cloves, chopped
- 5 carrots, sliced
- 1 potato, peeled and cubed
- 1/2 head cauliflower, chopped
Spices and 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 black pepper
Other Ingredients
- 2 tablespoons extra-virgin olive oil
- 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 olive oil: Warm the 2 tablespoons of extra-virgin olive oil in a large pot or Dutch oven over medium heat to prepare for sautéing the vegetables.
- Sauté the vegetables: Add the chopped onion, garlic cloves, sliced carrots, cubed potato, and chopped cauliflower to the pot. Cook for about 10 minutes, stirring occasionally, until the vegetables start to soften but are not fully cooked.
- Add spices and tomato paste: Stir in the cumin, turmeric, ground ginger, a pinch of red pepper flakes, kosher salt, black pepper, and tomato paste. Cook the mixture for a few minutes until the spices become fragrant and lightly toasted, intensifying their flavors.
- Add liquids and chickpeas: Pour in the diced tomatoes (with their juice), vegetable broth, and the rinsed, drained chickpeas. Stir well to combine all ingredients evenly.
- Simmer the stew: Increase the heat and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer uncovered for 20 to 30 minutes, or until all the vegetables are tender and the flavors are melded together.
- Garnish and serve: Remove the stew from heat, sprinkle chopped fresh cilantro on top, and serve hot with optional lemon wedges and your choice of flatbread, naan, or cornbread for a complete meal.
Notes
- You can adjust the red pepper flakes to your preferred spice level or omit them for a milder stew.
- This stew stores well and tastes even better the next day after the flavors meld overnight.
- For a gluten-free option, serve with gluten-free bread or skip the bread altogether.
- Use fresh lemon juice instead of wedges if preferred, to brighten the flavor just before serving.
- Leftover stew can be refrigerated in an airtight container for up to 4 days or frozen for up to 3 months.
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 6g
- Sodium: 400mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 8g
- Protein: 8g
- Cholesterol: 0mg
