Spicy Chickpea Stew

The first time I made this stew was on a Tuesday when my fridge was practically empty. I had canned chickpeas, some vegetables that were starting to look sad, and a spice cabinet that could use some attention. What came out of that desperation has become one of my go-to comfort meals. Something about the way smoked paprika and cumin bloom in warm olive oil makes the whole house smell like a cozy kitchen in Morocco. My roommate actually wandered in from her room asking what I was making, and shes not usually one to notice dinner until it hits the table.

Last winter I served this to my friend who was recovering from surgery and couldnt eat anything too heavy. She sent me a text three days later asking for the recipe because it was the only thing that made her feel nourished without weighing her down. Theres something deeply restorative about a bowl of this stew, like its giving your body exactly what it needs without making a big fuss about it.

Ingredients

• 2 tablespoons olive oil: Extra virgin gives you the best flavor foundation, but regular works perfectly fine too
• 1 large onion, diced: Yellow onions are my go to for their sweetness when cooked down
• 2 garlic cloves, minced: Fresh garlic makes a difference here, dont be tempted to use the pre minced stuff
• 2 medium carrots, diced: They add natural sweetness and hold their texture nicely through the simmer
• 1 red bell pepper, diced: The sweetness balances the earthy spices beautifully
• 1 zucchini, diced: Try to cut pieces roughly the same size as your carrots for even cooking
• 2 cans (15 oz / 400 g each) chickpeas, drained and rinsed: Rinse them really well to remove the canning liquid which can be metallic tasting
• 1 teaspoon ground cumin: This is the backbone of the flavor profile so dont skip it
• 1 teaspoon ground coriander: Adds a citrusy, floral note that brightens everything up
• 1 teaspoon smoked paprika: The secret ingredient that makes people ask whats in this
• 1/2 teaspoon ground turmeric: Mostly for that gorgeous golden color and subtle earthiness
• 1/2 teaspoon chili flakes: Start here and adjust up if you like more heat
• 1/2 teaspoon ground black pepper: Freshly ground makes a noticeable difference
• 1 teaspoon sea salt: You might need a bit more depending on your broth
• 1 can (14 oz / 400 g) diced tomatoes: Fire roasted tomatoes add an extra layer of flavor if you can find them
• 3 cups (720 ml) vegetable broth: Low sodium is best so you can control the salt level
• 2 cups (60 g) fresh spinach or kale, chopped: Spinach wilts down beautifully, kale holds more texture
• Juice of 1 lemon: This brightens the whole dish and pulls all the flavors together
• Fresh cilantro or parsley, chopped: The finishing touch that makes it look restaurant worthy

Instructions

Rinse produce, clean cookware, and fill pots smoothly with flexible spray options for everyday cooking.

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Build your flavor base:

Heat olive oil in a large pot or Dutch oven over medium heat. Add your diced onion and let it cook for 3 to 4 minutes until it turns translucent and starts to smell sweet. Listen for that gentle sizzling sound that tells you the onions are releasing their moisture.

Add the vegetables:

Toss in the garlic, carrots, bell pepper, and zucchini. Cook them for about 5 minutes, stirring occasionally so nothing sticks. You want the vegetables to soften slightly but still keep some structure.

Wake up the spices:

Stir in all your spices at once cumin, coriander, smoked paprika, turmeric, chili flakes, black pepper, and salt. Let them cook for just 1 minute until the air becomes fragrant and you can really smell the spices blooming in the hot oil.

Bring it all together:

Add the chickpeas, diced tomatoes, and vegetable broth to the pot. Bring everything to a boil, then lower the heat and let it simmer uncovered for 20 to 25 minutes. Give it an occasional stir and watch as the broth thickens slightly and the flavors meld together.

Add the greens:

Stir in your spinach or kale and cook for 2 to 3 minutes until just wilted. The greens should still be vibrant, not brown and overcooked.

Finish with brightness:

Squeeze in the lemon juice and give everything a final stir. Taste your stew and add more salt or chili flakes if needed. Serve hot with plenty of fresh herbs scattered on top.

Pin

My dad called me halfway through making this once and asked what smelled so good. He came over with a Tupperware container and took enough home for three days worth of lunches. Now every time he visits, he casually asks if theres any of that chickpea stuff in the fridge, like he doesnt care either way but secretly really hopes there is.

Making It Your Own

Ive found that adding a diced sweet potato along with the other vegetables makes the stew even more substantial, especially on colder days. The sweetness plays beautifully with the smoky spices. Sometimes Ill throw in a handful of green beans or frozen peas in the last five minutes just to add more color and texture. The recipe is forgiving enough that you can use whatever vegetables need to be used up from your crisper drawer.

Serving Suggestions

While this stew is completely satisfying on its own, I love serving it over fluffy couscous or steamed brown rice to soak up all that spiced broth. A piece of crusty bread for dunking feels almost mandatory. If you want to make it feel fancy, a dollop of coconut yogurt or a drizzle of good olive oil right before serving adds a luxurious touch. My friend swears by serving it with roasted sweet potato wedges on the side.

Storage and Meal Prep

This stew actually tastes better the next day, which makes it perfect for meal prep. The spices have time to mellow and meld, creating a deeper, more rounded flavor. I like to make a big batch on Sunday and portion it out for the week. The texture holds up beautifully in the fridge, and the greens dont get weirdly soggy like they do in some soups.

• Store in airtight containers for up to 5 days in the refrigerator
• Freeze for up to 3 months if you want to keep some longer term
• Thaw overnight in the fridge and reheat gently on the stovetop with a splash of broth

Quickly slice, dice, grate, and spiralize vegetables for salads, stir fries, and faster everyday meal prep.

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Theres something profoundly satisfying about serving a meal that looks and tastes this comforting while knowing its doing your body good. Every bowl feels like a small act of self care, and I think we could all use more of that.

Recipe FAQ

→ Can I make this stew ahead of time?

Absolutely. This stew tastes even better the next day as flavors have time to meld. Store in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetetop, adding a splash of broth if needed.

→ What can I serve with this chickpea stew?

Crusty bread, brown rice, or quinoa make excellent accompaniments. The stew also pairs beautifully with roasted potatoes or a simple green salad with lemon vinaigrette for a complete meal.

→ Can I freeze this stew?

Yes, freeze for up to 3 months in freezer-safe containers. Thaw overnight in the refrigerator before reheating. Note that the texture of vegetables may soften slightly after freezing.

→ How can I make this stew creamier?

Blend one cup of the finished stew and stir it back into the pot. You can also add a splash of coconut milk during the last few minutes of cooking for added richness.

→ What vegetables work well in this stew?

Sweet potato, eggplant, butternut squash, and green beans all complement the flavors. Feel free to use whatever seasonal vegetables you have on hand.