• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Good For You Gluten Free

Information about living with celiac disease and gluten sensitivities

  • View GoodForYouGlutenFree’s profile on Facebook
  • View g4uglutenfree’s profile on Twitter
  • View goodforyouglutenfree’s profile on Instagram
  • View goodforyouGF’s profile on Pinterest
  • View goodforyouglutenfree’s profile on YouTube
  • Home
  • Dear Gluten Book
  • Recipes
  • Articles
    • Blog (Full Article Library)
    • Celiac Disease Library
    • Eating Out Library
  • About
    • About Good For You Gluten Free
    • Events
    • FAQs
    • Team
  • Shop
  • Resources
    • Recommended Celiac Practitioners
    • Safe Dining Card
    • Quick Start Guide
    • Ultimate Guide to Eating Out Gluten Free
  • Subscribe
  • Contact
Home » Dinner » Vegan Chickpea Stew Recipe and Meal Idea

Vegan Chickpea Stew Recipe and Meal Idea

Last Updated March 29, 2019. Published February 23, 2017 Good For You Gluten Free

Sharing is caring!

34 shares
  • Share
  • Email
Vegan Chickpea Stew Recipe and Meal Idea
Jump to Recipe Print Recipe

This post featuring my vegan chickpea stew recipe contains affiliate links.

I was shopping a few months ago at Sprouts Farmers Market when I stumbled upon a bag of dried chickpeas. Silly me, I didn’t realize stores sold dried chickpeas. The only chickpeas I’d ever known were in a can!

A variety of thoughts raced through my head… I started to wonder what in the world would someone make with dried chickpeas?!?

I put the bag of dried chickpeas in my cart and promised myself I would figure it out later. The chickpeas were cheap and I love eating chickpeas, so what could possibly go wrong? There was bound to be a recipe that I could follow to help me figure out what to do with these little dried chickpeas.

Dried Garbanzo Beans

When I got home, I put the dried chickpeas in my pantry and guess what, I forgot about them for a few months. (I really should clean out my pantry – I think it’s home to a lot of forgotten foods!)

Then, the other day when sifting through my Pinterest feed, I stumbled upon a recipe for Chickpea Stew from Healthier Steps. Hmm, the recipe called for dried chickpeas!

“I am so making this,” I thought to myself.

So I took the Chickpea Stew recipe and adapted it to my liking, and voila, I made one heck of a delicious, nutritious and fun meal using those darn little dried legumes I bought long ago.

Vegan Chickpea Stew - Good For You Gluten Free

Using dried chickpeas are so easy to do – I don’t know why I was so afraid of them.

In order to prepare dried chickpeas, you need to do a little prep work ahead of time.

Soak the dried chickpeas overnight in water to loosen them up (they will slightly expand), and then boil them in water for about an hour the next day. Once they’re re-hydrated, they are ready to eat as is and/or add to any dish.

OK, so using dried chickpeas proved to be no big deal after all. And the dried chickpeas are way cheaper than the canned stuff, and saving money is always a good thing, right?

I personally think there are many reasons to love chickpeas – dried, canned and all.

For starters, chickpeas are complex carbohydrates. This means they are digested slowly. You’ll feel fuller longer and you won’t have spikes and crashes in your energy like you do when you eat simple carbs like sugar and white refined grains.

I also love that chickpeas are loaded with protein and fiber. Filling up on this chickpea stew deterred me from overeating at dinner and later that night – in fact, after eating chickpeas, I don’t feel hungry for hours! Plus, the fiber helps us all maintain good digestion and keep away things like constipation. Yuk!

Oh, and have I mentioned that chickpeas are oh-so-good for you? That’s right, chickpeas contain high levels of iron, zinc, folate, phosphorus and B vitamins, all essential nutrients our bodies need to maintain good health. And when you eat more plant foods you eat less meat… and, well, we could all stand to eat less meat. (Meat isn’t exactly a health food, is is?)

Chickpea Stew 2

Overall, this delicious vegan chickpea stew recipe provided not only a healthy meal for my family last week, but also a hearty, vegan meal that everyone loved… even the kids (I’m serious, my kids loved it!). Oh, and I haven’t even mentioned how awesome my house smelled that night…

Vegan Chickpea Stew Recipe

Chickpea stew header

Gluten-Free and Vegan Chickpea Stew

This chickpea stew is loaded with fiber, proteins, vitamins and minerals. Chickpeas make for a delicious and inexpensive meal too! Enjoy this stew on a cold winter's day. I promise, even the kids will like it!
No ratings yet
Print Pin Rate
Course: Soups and Stews
Cuisine: American
Keyword: chickpeas, dinner, easy dinner recipes, meatless Monday, stews, vegetarian recipes
Prep Time: 30 minutes
Cook Time: 1 hour 40 minutes
Total Time: 2 hours 10 minutes
Servings: 8 servings
Calories: 131kcal
Author: Jenny Levine Finke

Ingredients

  • 1 cup chickpeas, dry (or two 15-oz cans of chickpeas, drained)
  • 1 Tbsp. olive oil
  • 1 medium onion, finely chopped
  • 3 garlic cloves, minced
  • 1/2 red pepper, finely chopped
  • 15-20 cherry tomatoes, chopped
  • 1 carrot, peeled and diced
  • 1 tsp. dried parsley
  • 1 tsp. Italian seasoning
  • 1 Tbsp. tomato paste
  • 2 cups reserved liquid from boiled chickpeas or water
  • 1/2 tsp. Kosher salt
  • 1/4 tsp. cayenne pepper
  • Black pepper to taste

Instructions

  • (For dried chickpeas) Soak chickpeas overnight. Drain and rinse the next day. Add chickpeas to a pot and cover completely with water. Bring to a boil and then simmer for about 1 hour. Drain chickpeas (reserve 2 cups of liquid) and set aside.
  • (For canned chickpeas) Drain chickpeas and set aside.
  • Heat oil in large saucepan over medium high heat. Add onions and cook for 4-5 minutes until soft.
  • Add garlic and cook for 30 seconds until fragrant.
  • Add bell pepper, tomatoes, carrots, chickpeas, parsley and Italian seasoning.
  • Add tomato paste and 2 cups liquid (either reserved liquid from boiled chickpeas or water) and bring to a boil.
  • Reduce heat and simmer on medium for 20-30 minutes until sauce thickens.
  • Using the back of your fork, mash a few of the chickpeas to help thicken the stew. Cook for an additional 5 minutes.
  • Add Kosher salt, cayenne pepper and black pepper to taste.
  • Serve alone or over cooked brown rice or quinoa.

Nutrition

Sodium: 155mg | Calcium: 56mg | Vitamin C: 20.9mg | Vitamin A: 1795IU | Sugar: 5g | Fiber: 5g | Potassium: 395mg | Calories: 131kcal | Fat: 3g | Protein: 5g | Carbohydrates: 20g | Iron: 2.3mg
Tried this recipe?Mention @GoodForYouGlutenFree or tag #goodforyouglutenfree!

Filed Under: Dinner 2 Comments

Reader Interactions

Comments

  1. Jenny says

    July 18, 2017 at 10:11 am

    I’m so glad you liked it. I enjoyed it too and now you have me craving it again!

  2. Marcie Lamark says

    July 18, 2017 at 7:31 am

    This was surprisingly yummy. Thank you.

Leave a Comment Cancel reply

Primary Sidebar

Welcome to Good For You Gluten Free

Hi, I'm Jenny Levine Finke and am passionate about the gluten-free lifestyle. I'm a certified integrative nutrition coach and self-taught expert on [most] gluten-free things. I have celiac disease and know the struggles you're going through first-hand. This is why I've dedicated this blog to serving the celiac and gluten sensitive communities with important information, product and restaurant reviews, and simple recipes I hope you'll love. Read More…

Check Out My NEW Book!

Dear Gluten Book Cover

Download My Safe Dining Card

Free download - gluten-free safe dining card
Logos of publications that Good For You Gluten Free has been featured in

My Trending Blog Posts

  • List of Gluten Free Cereals - Tested for Hidden Gluten
    List of Gluten Free Cereals - Tested for Hidden Gluten
  • Can You Use Almond Flour in Place of Regular Flour?
    Can You Use Almond Flour in Place of Regular Flour?
  • Crap, I Was Glutened! How Long Does It Take Gluten to Get Out of Your System?
    Crap, I Was Glutened! How Long Does It Take Gluten to Get Out of Your System?
  • Are Doritos Gluten Free? And a List of Chips that are Gluten Free
    Are Doritos Gluten Free? And a List of Chips that are Gluten Free
  • A Complete List of Gluten-Free Spices
    A Complete List of Gluten-Free Spices
  • 5-Ingredient Gluten-Free Bagel Recipe
    5-Ingredient Gluten-Free Bagel Recipe
  • How to Make Gluten-Free Pasta With Two Ingredients!
    How to Make Gluten-Free Pasta With Two Ingredients!
  • Caputo Gluten-Free Flour: Pizza Recipe
    Caputo Gluten-Free Flour: Pizza Recipe
  • Eating Gluten Free at Sonic Drive-In
    Eating Gluten Free at Sonic Drive-In
  • How I Healed from Celiac Disease Naturally
    How I Healed from Celiac Disease Naturally

Graduate of the:

Certified Integrative Nutrition Health Coach Badge

Founder of the:

Before Footer

You may not reproduce or publish any content on Good For You Gluten Free without written consent.

Copyright © 2022 Good For You Gluten Free. All Rights Reserved.

  • Home
  • Dear Gluten Book
  • Recipes
  • Articles
    • Blog (Full Article Library)
    • Celiac Disease Library
    • Eating Out Library
  • About
    • About Good For You Gluten Free
    • Events
    • FAQs
    • Team
  • Shop
  • Resources
    • Recommended Celiac Practitioners
    • Safe Dining Card
    • Quick Start Guide
    • Ultimate Guide to Eating Out Gluten Free
  • Subscribe
  • Contact
  • Blog
  • Disclosures & Disclaimers
  • Privacy Policy
  • Terms of Use
  • Contact Us
 

Loading Comments...