Vegan Chickpea Stew

As part of my quest to eat more plant-based meals I bring you a one-pot vegan chickpea Stew. It is a quick and easy recipe that’s great for a busy day. Serve it with quinoa and you have a perfect protein.

I first developed this recipe during the winter holiday season. Needless to say I spend a lot of time cooking during that time of year, and a lot of eating. . . a lot of eating of rich, starchy and sweet foods. After I while, I start craving something savory and nutritious that does not take hours in the kitchen. This vegan chickpea stew fits the bill very well.

Chickpea Stew Ingredients

One of my favorite ingredients to use in almost any recipe, savory or sweet, is wine. I love the tang that it gives to a dish, especially red wine. It is also a great flavor enhancer for dishes with tomato.

The recipe calls for fresh garlic and sliced onion. If you want to make this recipe even easier, use 1/2 tsp of granulated onion and 1/4 tsp of granulated garlic instead. I always like to offer an easier way to make a recipe for those of us who might not have those precious extra minutes to spend chopping.

If you are super-motivated to make everything fresh, feel free to cook up your own chickpeas. I like cooking them in the slow cooker. Otherwise, canned chickpeas make this recipe go much faster.

Low-Sodium Vegetarian Broth – If you ask, me, there is only one good tasting vegan broth. Imagine “No Chicken” broth has the best flavor of any vegan broth I have tried. I highly recommend using it for this vegan chickpea stew.

Vegan Chickpea Stew

Yield: 5 cups

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

This one-pot vegan stew is full of flavor with red wine and herbs. This gluten-free dish makes for a great meal or side dish.

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Ingredients

• 1/2 onion, thinly sliced
• 2 cloves garlic, minced (or more if you like garlic)
• 2 Tbs cumin
• 2 Tbs tomato paste
• 1/4 tsp dried red chili flakes
• 1/2 tsp fresh thyme leaves or 1/4 dried thyme
• 2 bay leaves
• 1/2 c red wine
• 2 1/2 cups low-s+odium vegetable broth*
• 2 tsp olive oil
• 2-15 oz cans chickpeas, drained and rinsed
• 2 Tbs lemon juice
• 2 tsp agave syrup
• 3 Tbs chopped fresh parsley
• 1/4 c chopped walnuts

Instructions

1. In a medium saucepan over a medium flame, saute the onion in olive oil for 3-4 minutes. Add the garlic and saute an additional 30 seconds. Keep the pan moving so as not to burn the garlic. 
2. Stir in the cumin, thyme and chili flakes. Then stir in the tomato paste.
3. Turn the flame up to high and add the wine. Scrape up any bits stuck to the pan (this is called deglazing). 
4. When the wine is almost evaporated add the broth and bay leaves. Stir well, reduce the flame and simmer for 5 minutes.
5. Add the chick peas and agave and simmer on low for about 10 minutes stirring occasionally.
6. To finish, add the lemon juice and parsley and serve over quinoa topped with chopped walnuts.

Recommended Products

• 
  Low Sodium Vegetarian No-Chicken Broth

Nutrition Information

Yield 4 Serving Size 1 1/4 cup
Amount Per Serving Calories 489Total Fat 14gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 10gCholesterol 0mgSodium 1326mgCarbohydrates 69gFiber 18gSugar 15gProtein 22g

This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated using information from the Nutritionix database. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.