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Chickpea carrot stew with rice and radish sprouts in a pink bowl.
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Vegan Chickpea Tomato Stew

This vegan chickpea stew is everything you need for a busy weeknight dinner. Healthy, easy, and most importantly, delicious. Filled with cheap pantry ingredients like canned tomatoes, chickpeas, and spices.
Course Autumn, Main Course, Mains, Soups and Stews, Spring, Winter
Cuisine Middle Eastern
Diet Gluten Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4 people
Calories 200kcal
Author Alexandra Daum

Ingredients

  • 1 teaspoon coconut oil
  • 1 medium onion diced
  • 2 medium carrots cut into 1 cm (⅜ inch) pieces
  • 3 cloves garlic minced
  • 1 thumb ginger ~2 tablespoons, finely grated
  • 1 teaspoon fresh turmeric finely grated, or dried
  • 1 teaspoon sea salt to taste
  • ½ teaspoon black pepper
  • ½ teaspoon cayenne pepper to taste
  • ½ teaspoon cumin
  • ½ teaspoon cinnamon
  • 400 grams (13.5 oz) canned tomatoes*
  • 250 ml (1 cup) vegetable broth or water
  • 300 grams (1 ½ cups) cooked or canned chickpeas rinsed well

To Serve

  • 2 big handfuls of greens
  • Brown rice or naan
  • Parsley or cilantro
Metric - Cups

Instructions

  • Heat a medium pot over low-medium heat. Once the pot is hot, add the coconut oil.
    1 teaspoon coconut oil
  • Add the onion and cook for 3-4 minutes, or until fragrant and translucent. Stir in the carrots and cook another 5 minutes or so.
    1 medium onion, 2 medium carrots
  • Stir in the garlic, ginger, turmeric, salt, pepper, cayenne pepper, cumin, and cinnamon. Cook another minute, stirring frequently.
    3 cloves garlic, 1 thumb ginger, 1 teaspoon fresh turmeric, 1 teaspoon sea salt, ½ teaspoon black pepper, ½ teaspoon cayenne pepper, ½ teaspoon cumin, ½ teaspoon cinnamon
  • Add the tomatoes and stock, stirring to combine. Stir in the chickpeas, then cover and bring to a bowl boil. Reduce the heat to low and simmer for about 30 minutes, or until the carrots are tender.
    400 grams (13.5 oz) canned tomatoes*, 250 ml (1 cup) vegetable broth, 300 grams (1 ½ cups) cooked or canned chickpeas
  • Taste and season as needed, and serve with rice, greens, and herbs. Leftovers can be kept in a sealed container in the refrigerator for 3-4 days and frozen up to 3 months.
    2 big handfuls of greens, Brown rice or naan, Parsley or cilantro

Notes

* Use diced or whole tomatoes, but not pureed.

Nutrition

Serving: 1 | Calories: 200kcal | Carbohydrates: 36g | Protein: 9g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 999mg | Potassium: 680mg | Fiber: 9g | Sugar: 11g | Vitamin A: 5574IU | Vitamin C: 15mg | Calcium: 98mg | Iron: 4mg