Smoky Chickpea Stew
A smoky, satisfying chickpea stew full of tender vegetables and bold spices. High in plant-based protein and fiber, low in saturated fat, and perfect for easy weeknight dinners or meal prep. Serve with crusty bread or enjoy on its own for a healthy, comforting meal.
Equipment
- 1 Large Pot
- 1 Cutting board
- 1 Chef’s Knife
- 1 wooden spoon or spatula
- Measuring Cups and Spoons
Ingredients
- 1 tablespoon olive oil
- 1 medium onion diced
- 1 red bell pepper diced
- 1 poblano pepper diced
- 4 garlic cloves minced
- 2 teaspoons smoked paprika
- 2 teaspoons ground cumin
- ¼ teaspoon cayenne pepper adjust to taste
- 2 cups vegetable broth
- 1 medium russet potato peeled and cut into ½-inch cubes
- 2 14 oz / 400 g cans chickpeas, drained and rinsed
- 1 14 oz / 400 g can fire-roasted tomatoes
- 2 tablespoons tomato paste
- Salt and pepper to taste
- Toppings of choice e.g., chopped parsley, cilantro, scallions, vegan sour cream, shredded vegan cheese, or avocado slices
Instructions
- Prepare the Vegetables: Begin by washing all your fresh produce thoroughly. Dice the onion, red bell pepper, and poblano pepper into uniform, bite-sized pieces to ensure even cooking. Mince the garlic finely, which will help release its aroma and flavor throughout the stew. Peel and cube the russet potato into roughly ½-inch pieces so they cook evenly without breaking apart.
- Heat the Oil: Place a large pot over medium heat and add the olive oil. Allow it to warm for about 1–2 minutes. The oil should shimmer slightly but not smoke. This step ensures the vegetables sauté rather than fry, preserving their natural sweetness and texture.
- Sauté the Aromatics: Add the diced onion, red bell pepper, and poblano pepper to the pot. Stir occasionally and cook for approximately 10 minutes, or until the onions become translucent and the peppers soften. This step is essential to develop the base flavor, as slow-cooking the vegetables intensifies their natural sweetness and depth.
- Add Spices and Garlic: Once the vegetables are softened, stir in the minced garlic, smoked paprika, ground cumin, and cayenne pepper. Cook for about 1 minute, stirring constantly, until the garlic is fragrant and the spices bloom. Be careful not to let the garlic brown, as it can turn bitter. The aroma at this stage should be rich, smoky, and inviting.
- Incorporate the Broth and Potatoes: Pour in the vegetable broth and add the cubed potatoes. Raise the heat to bring the liquid to a gentle boil. Then reduce the heat to a simmer. Allow the potatoes to cook uncovered for about 12 minutes, stirring occasionally to prevent sticking. The potatoes should become tender enough to pierce with a fork but remain firm, creating a hearty texture in the stew. If the liquid level reduces too quickly, add a small splash of hot water to maintain a saucy consistency.
- Add Chickpeas and Tomatoes: Next, add the drained chickpeas, fire-roasted tomatoes, and tomato paste to the pot. Stir thoroughly to combine all ingredients. Continue simmering the stew for an additional 10 minutes, allowing the sauce to thicken slightly and the flavors to meld together. Taste occasionally and adjust the seasoning as needed.
- Season to Perfection: Remove the pot from heat and taste the stew. Add salt and freshly ground black pepper to suit your preference. Stir well to ensure even seasoning throughout the stew. At this stage, you can also add a pinch more smoked paprika or cayenne if you want extra depth and heat.
- Prepare for Serving: Ladle the stew into bowls, ensuring each portion has a mix of chickpeas, potatoes, and vegetables. Top with your choice of garnishes, such as chopped parsley, cilantro, scallions, vegan sour cream, shredded vegan cheese, or slices of avocado. The toppings add freshness, color, and an extra layer of flavor to the dish.
- Serving and Enjoying: Serve the smoky chickpea stew immediately with a piece of warm, crusty bread or a side of grains like rice or quinoa. The stew can also be portioned into meal prep containers for a nutritious, protein- and fiber-packed lunch or dinner that keeps well for several days.
Notes
- Use fire-roasted tomatoes for a richer, smoky flavor, but regular canned tomatoes will work if unavailable.
- Adjust cayenne pepper gradually to control the heat level; the stew should be smoky and warm, not overwhelmingly spicy.
- For a creamier texture, mash a few potatoes or chickpeas slightly while cooking.
- Keep vegetables diced evenly to ensure uniform cooking and a visually appealing stew.
- Toppings such as fresh herbs, avocado slices, or vegan sour cream enhance both flavor and presentation.
