This smoky chickpea stew is a comforting, plant-based meal packed with flavor and nutrition.
High in protein and fiber, with heart-healthy fats and low saturated fat, it fuels your day while keeping you satisfied.
Quick and easy to make, this stew is perfect for weeknight dinners, meal prep, or cozy lunches with crusty bread.
Smoky Chickpea Stew
Equipment
- 1 large pot (for cooking the stew)
- 1 Cutting board (for chopping vegetables)
- 1 chef’s knife (for slicing and dicing)
- 1 wooden spoon or spatula for stirring
- Measuring Cups and Spoons
Ingredients
- 1 tbsp olive oil
- 1 medium onion diced
- 1 red bell pepper diced
- 1 poblano pepper diced
- 4 garlic cloves minced
- 2 tsp smoked paprika
- 2 tsp ground cumin
- ¼ tsp cayenne pepper or to taste
- 2 cups vegetable broth
- 1 medium russet potato peeled and cut into ½-inch pieces
- 2 14 oz / 400 g cans chickpeas, drained and rinsed
- 1 14 oz / 400 g can fire-roasted tomatoes
- 2 tbsp tomato paste
- Salt and pepper to taste
- Toppings of choice fresh herbs, vegan cheese, avocado, or vegan sour cream
Instructions
- Heat the Olive Oil: Begin by placing a large, heavy-bottomed pot over medium heat. Pour in 1 tablespoon of olive oil, allowing it to slowly warm and shimmer. This will create a flavorful base for your stew and prevent the vegetables from sticking. Make sure the oil is hot but not smoking before moving to the next step.
- Sauté the Aromatics and Peppers: Add the diced onion, red bell pepper, and poblano pepper to the hot oil. Stir gently to coat the vegetables evenly in the oil. Let them cook for approximately 10 minutes, stirring occasionally, until the onions become translucent and the peppers soften. This step brings out the natural sweetness of the vegetables and forms the aromatic foundation for your stew.
- Add the Garlic and Spices: Once the vegetables are softened, stir in the minced garlic, 2 teaspoons smoked paprika, 2 teaspoons ground cumin, and ¼ teaspoon cayenne pepper. Cook for about 1 minute, allowing the garlic to become fragrant and the spices to bloom in the oil. This releases deep, smoky flavors that infuse the stew and make it incredibly aromatic.
- Incorporate the Broth and Potatoes: Pour in 2 cups of vegetable broth and add the diced russet potatoes. Increase the heat to bring the liquid to a gentle boil. Once boiling, reduce the heat to low and let it simmer uncovered. Cook the potatoes for around 12 minutes, stirring occasionally to prevent sticking, until they are fork-tender. If the liquid reduces too quickly, add a splash of hot water to maintain a soupy consistency.
- Mix in Chickpeas, Tomatoes, and Tomato Paste: Add the drained and rinsed chickpeas, the fire-roasted tomatoes, and 2 tablespoons of tomato paste to the pot. Stir thoroughly to combine all the ingredients, ensuring the tomato paste dissolves completely and the stew has a cohesive texture. Continue simmering for an additional 10 minutes, allowing the sauce to thicken slightly and the flavors to meld beautifully.
- Season to Taste: Remove the pot from the heat and taste the stew. Season with salt and freshly ground black pepper according to your preference. Adjust the spice level if desired, adding more cayenne for heat or smoked paprika for extra depth. This step is crucial for balancing all the flavors and achieving a perfectly seasoned stew.
- Prepare Toppings: While the stew is finishing, prepare your choice of toppings. Fresh herbs like parsley, cilantro, chives, or scallions add a bright, fresh contrast. You can also include creamy vegan sour cream, shredded vegan cheese, or sliced avocado for added richness. These toppings elevate the dish, providing texture and visual appeal.
- Serve and Enjoy: Ladle the smoky chickpea stew into bowls, generously adding your chosen toppings. Serve immediately, ideally with a slice of warm, crusty bread to soak up the flavorful sauce. This stew is hearty, satisfying, and perfect for a wholesome lunch or dinner. Store any leftovers in an airtight container for meal prep or next-day enjoyment.
Notes
- Use fresh, firm vegetables for the best flavor and texture; soft or overly ripe vegetables may become mushy during cooking.
- Drain and rinse canned chickpeas thoroughly to remove excess sodium and improve the stew’s taste.
- Adjust the level of cayenne pepper based on your preferred spice tolerance. A little goes a long way!
- For extra depth, try lightly roasting the bell and poblano peppers under a broiler before adding them to the pot.
- The stew thickens as it cools; if reheating, add a splash of vegetable broth or water to loosen it.
Chef’s Secrets: Unlocking Maximum Flavor
The secret to a truly smoky, rich chickpea stew lies in layering flavors carefully.
Sautéing the vegetables slowly over medium heat ensures their natural sweetness develops without burning.
Blooming the spices in hot oil enhances their aroma, giving the stew a deeper, more complex flavor.
Fire-roasted tomatoes are key—they contribute a smoky undertone that complements the paprika and cumin perfectly.
For an extra touch, finish with a squeeze of fresh lemon juice or a drizzle of high-quality olive oil just before serving; this brightens the flavors and balances the richness.
Serving Suggestions: Creative Meal Pairings
This stew is versatile and pairs well with a variety of sides.
Serve it over a bed of fluffy quinoa, brown rice, or couscous for a complete, satisfying meal.
Crusty artisan bread or warm pita is perfect for soaking up the flavorful broth.
Fresh toppings, such as avocado slices, vegan sour cream, or shredded vegan cheese, add creaminess and texture.
Garnish with chopped herbs like parsley, cilantro, or scallions to add a burst of freshness.
For a lighter option, enjoy it alongside a simple green salad dressed with lemon and olive oil.
Storage Tips: Keeping Stew Fresh Longer
Store leftover chickpea stew in an airtight container in the refrigerator for up to 4 days.
Reheat gently on the stovetop over low heat, adding a splash of vegetable broth or water to restore the desired consistency.
For longer storage, freeze the stew in portioned freezer-safe containers for up to 3 months.
Thaw in the refrigerator overnight before reheating.
Avoid reheating multiple times, as this can affect the texture of the chickpeas and vegetables.
Always stir well before serving to redistribute flavors.
Frequently Asked Questions
1. Can I use dried chickpeas instead of canned?
Yes! If using dried chickpeas, soak them overnight and cook them until tender before adding to the stew.
This ensures they absorb flavors properly and maintain a pleasant texture.
2. Is this stew gluten-free and vegan?
Absolutely! All ingredients are plant-based and naturally gluten-free.
Be sure any toppings, such as vegan cheese or sour cream, are also labeled gluten-free if needed.
3. Can I make this stew spicier or milder?
Yes. Adjust the cayenne pepper according to your preference. For more heat, you can also add a pinch of chili flakes or a dash of hot sauce.
To reduce spice, use less cayenne and focus on the smoked paprika for flavor.
4. What vegetables can I substitute if I don’t have poblano peppers?
Red bell peppers, yellow bell peppers, or even mild green chilies work well.
You can also roast them for extra depth of flavor. The goal is to maintain a balance of sweetness and smokiness.
5. Can this stew be used for meal prep?
Definitely. It keeps well in the fridge for up to 4 days and freezes beautifully.
Portion into containers for easy, ready-to-eat lunches or dinners. Reheat gently and add fresh toppings just before serving for the best experience.
