Gluten-Free Chickpea Stew - Good For You Gluten Free
Chickpea Stew
Chickpea Stew

Gluten-Free Chickpea Stew

February 23, 2017

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!

  • Prep: 30 mins
  • Cook: 1 hr 40 mins
  • 30 mins

    1 hr 40 mins

    2 hrs 10 mins

  • Yields: 8 servings


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.

Recipe adapted from


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