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.
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!)
“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.
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?)
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
Gluten-Free and Vegan Chickpea Stew
- 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
- (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.