• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Plant Based School
  • Home
  • Recipes
  • About Us
  • ITA
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • All Recipes
  • Mains
  • Tofu
  • Pasta
  • Sweet
  • Collections
  • About Us
  • ENG
    • ITA
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Mains » Chickpea Stew

    Chickpea Stew

    Published: Feb 16, 2022 · by Nico

    Jump to Recipe

    This chickpea stew is an easy one-pot recipe with plenty of flavors and made with simple ingredients.

    It's perfect as a tasty and easy everyday dinner or as a make-ahead meal, as the chickpeas become even more flavourful the day after.

    chickpea stew on cauliflower rice
    On this page:
    • What to expect
    • Ingredients and substitutions
    • Instructions
    • Get ahead
    • Variations
    • Serving suggestions
    • Similar recipes
    • Storage
    • Recipe

    Check out our best lazy vegan recipe collection!

    What to expect

    chickpea stew held up by Louise

    This dish is very similar to a curry, made with spices, sweet potatoes, and canned tomatoes.

    The stew is packed with flavor and nutrition, and the recipe is very easy to make, in one pot, then baked in the oven.

    You can serve this with any grains of your choice, pasta, bread, or with our cauliflower rice as a lighter option.

    It's also delicious with a spoonful of plant-based yogurt on top, and a sprinkle of chopped parsley.

    This recipe was inspired by Ottolenghi's Confit Tandoori Chickpea.

    Ingredients and substitutions

    chickpea stew ingredients
    • Diced tomatoes: canned diced tomatoes are great for this recipe. You can replace diced with whole peeled canned tomatoes. When in season you could also use ripe red tomatoes.
    • Spices: ginger, cumin, chili flakes, turmeric, paprika. They pack this dish with flavour. If you want a more mediterranean flavour palette, you could use oregano, rosemary, sage, and bay leaves, instead.
    • Garlic and onion: they add depth of flavour to the dish.
    • Sweet potatoes: fulfilling and nutritious, they go perfectly with this stew. You can replace sweet potatoes with other vegetables such as diced aubergines, white potatoes, broccoli, cauliflower, or mushrooms.
    • Chickpeas: we use canned chickpeas. You can replace chickpeas with any type of beans, such as cannellini, pinto, cranberry and black eyed peas.
    chickpea stew with sweet potatoes

    Instructions

    First, preheat the oven to 430F or 220C then get yourself a large oven dish.

    Into the oven dish, we add two small cans of diced tomatoes, about 30 ounces or 800 grams in total, ½ teaspoon of chili flakes for a mildly spicy dish, 1 teaspoon of paprika, 1 teaspoon of cumin seeds or ground cumin, 1 teaspoon of turmeric, 1 teaspoon of salt, a few twists of black pepper and mix well with a spoon.

    mixing the spices with tomatoes

    Now add 3 garlic cloves cut in half, a half sliced onion, and an inch or about 2 cm of ginger cut into pieces or grated.

    Next peel 2 sweet potatoes, about 14 ounces or 400 grams, then we cut them into small dice and add them to the mix.

    They should be diced small so they don’t take too long to cook.

    Finally, we are adding two cans of chickpeas, drained and rinsed. That is about 16 ounces or 460 grams of chickpeas.

    adding sweet potatoes and chickpeas

    Stir everything together with a spoon, till the ingredients are well mixed together.

    chickpea stew before baking

    Cover the dish with foil, and bake at 430F or 220C for 30 minutes. 

    dish covered in foil

    After 30 minutes, remove the foil, give it a stir, then bake uncovered for another 15 minutes, or until the sweet potatoes are soft and can be easily pierced with a fork.

    Let cool down for a few minutes, then taste, and adjust for salt if necessary. 

    letting the chickpea stew cool down

    Serve with your favorite grain or with our easy cauliflower rice with lemon and parsley.

    chickpea stew with cauliflower rice

    We like to serve this dish with a dollop of soy yogurt mixed with parsley, a squeeze of lemon juice, and a pinch of salt on top.

    Get ahead

    This chickpea stew is the perfect make-ahead meal, as it keeps very well in the refrigerator for 3 to 4 days.

    The day after its flavor is even better than on the first day, as the chickpeas and the sweet potatoes absorbed the flavor from the tomato sauce.

    Variations

    • Different legumes: the stew is great with beans as well. We love it with pinto beans and cranberry beans.
    • Different spices: you can replace the cumin, ginger, and paprika, with rosemary, sage, and bay leaves. This way, your chickpea stew will taste somewhat more Mediterranean. Psst! Check out this flavorful bean stew if you love Mediterranean flavors.
    • Stovetop: you can also make this dish in a pot on the stove if you don't want to turn on your oven. To do so, you can simply put all the ingredients in the pot, stir, and let simmer on medium to low heat for about 30 minutes or until the sweet potatoes are soft.

    Serving suggestions

    This stew is truly one of our favorite easy dinners, and it's very versatile:

    • Serve with healthy grains and make an easy couscous side, just let it sit for 5 mins and your couscous is ready.
    • Serve it with bread, such as this delicious focaccia bread or flatbread, it'd be a great way to sop out all the sauce leftovers!
    • Use the leftovers in Italian flatbread and make a lunch-friendly wrap. We love easy lunches, so curries and tomato stews are always recycled in our home as a wrap filling.

    What do you typically serve with a stew? Let us know in the comments below!

    Similar recipes

    If you love this chickpea stew, try one of these quick and easy chickpea recipes next:

    • Chickpea salad
    • Vegan tuna
    • Quinoa chickpea salad
    • Chickpea pasta salad
    • Easy chickpea socca
    • Mediterranean couscous salad
    • Chickpea crepes

    Storage

    Store the chickpea stew in the refrigerator for up to 4 days, in an airtight container.

    You can also freeze this recipe for up to three months, then thaw it in a pot with a dash of water, or in the microwave.

    For many more mains ideas, make sure to check out our mains category page.

    Recipe

    chickpea stew with cauliflower rice

    Chickpea stew

    Author: Nico
    This chickpea stew is an easy one-pot recipe with plenty of flavors and made with simple ingredients.
    It's perfect as a tasty and easy everyday dinner or as a make-ahead meal, as the chickpeas become even more flavourful the day after.
    Print Recipe Pin Recipe Share Recipe
    5 from 3 votes
    Prep Time 5 mins
    Cook Time 45 mins
    Total Time 50 mins
    Course Main Course
    Cuisine International
    Servings 4 people
    Calories 326 kcal

    Ingredients
     
     

    • 2 small cans (14.5 ounces each) diced tomatoes
    • ½ teaspoon chili flakes
    • 1 teaspoon paprika
    • 1 teaspoon cumin
    • 1 teaspoon turmeric
    • 1 teaspoon salt
    • ⅓ teaspoon pepper
    • 3 cloves garlic
    • ½ onion
    • 1 inch ginger
    • 2 small (14 ounces in total) sweet potatoes
    • 2 small cans (15.5 ounces each) chickpeas
    • 1 handful parsley finely chopped
    • 1 cup unsweetened plant-based yogurt optional

    Instructions
     

    • Preheat the oven to 430F or 220C.
      To an oven dish add the diced tomatoes, chili flakes, paprika, cumin, turmeric, salt, pepper and mix with a spoon.
      spices and tomatoes
    • Now add the garlic cloves cut in half, sliced onion, and the ginger cut into a few pieces or grated.
      garlic, ginger, onion
    • Add the peeled and diced sweet potatoes. They should be diced small, between ½ to 1 inch (1.5 cm) pieces.
      sweet potatoes in dice
    • Add drained and rinsed canned chickpeas.
      rinsed canned chickpeas
    • Stir everything together with a spoon, till the ingredients are well mixed.
      mixing with a spoon
    • Cover the oven dish with foil, then bake at 430F or 220C for 30 minutes. Remove the foil, stir, then cook uncovered for another 15 minutes, or until the sweet potatoes are soft.
      dish covered in foil
    • Let cool down for a few minutes, then taste, adjust for salt, and serve with your favourite grain or with cauliflower rice. Sprinkle with freshly chopped parsley.
      Optionally you can add a spoon of plant-based yogurt on top, mixed with freshly chopped parsley and a pinch of salt.
      chickpea stew on a plate

    Video Recipe

    Vegan DINNER | Mini pizzas, Chickpea stew on cauliflower rice and Lemon bars

    Notes

    Note that this recipe is without oil. If you want to add oil you can add some either before baking, or you can drizzle some after baking. I recommend using extra virgin olive oil.

    Nutritional Values

    Nutrition Facts
    Chickpea stew
    Amount Per Serving
    Calories 326 Calories from Fat 36
    % Daily Value*
    Fat 4g6%
    Saturated Fat 1g6%
    Polyunsaturated Fat 2g
    Monounsaturated Fat 1g
    Potassium 1127mg32%
    Carbohydrates 63g21%
    Dietary Fiber 15g63%
    Sugar 15g17%
    Protein 14g28%
    Vitamin A 14780IU296%
    Vitamin B6 1mg50%
    Vitamin C 25mg30%
    Vitamin E 2mg13%
    Vitamin K 13µg12%
    Calcium 165mg17%
    Folate 228µg57%
    Iron 7mg39%
    Manganese 2mg100%
    Magnesium 110mg28%
    Zinc 2mg13%
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?Leave us a comment below or follow us on Facebook, Instagram, or Pinterest. It would mean the world to us 🙂

    If you liked this recipe, you might also like:

    • 25 Flavorful Vegetable Sides
    • Best Easy Tofu Recipes
    • BEST Vegan Pasta Recipes
    « Mini pizzas
    Lentil bolognese »

    Reader Interactions

    Comments

    1. Diana

      March 28, 2022 at 3:15 pm

      5 stars
      Delicious and very easy to follow recipe. I didn't have sweet potatoes so used aubergine instead. Highly recommend serving with the cauliflower rice.

      Reply
      • Nico

        March 29, 2022 at 6:58 pm

        Hi Diana! I'm delighted you like the recipe - especially served with cauliflower rice 🙂 Thanks for making my recipes and for leaving a comment! Cheers, Nico

        Reply

    Leave a comment and star rating :-) Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico and Louise and we love cooking! Welcome to the Plant-Based School. Here we share everyday plant-based recipes, from our family to yours!

    More about us →

    Trending

    • Vegan Ricotta Cheese
    • Vegan Cheese (5-Min Nut-Free Recipe)
    • Vegan Donuts - Homemade Recipe
    • Vegan custard (pastry cream)

    Seasonal

    • Tofu Curry
    • Tofu Soup
    • Garlic and Oil Pasta (Spaghetti Aglio e Olio)
    • Vegan frittata - no eggs, no tofu

    We make sure our recipes are delicious and nutritious!

    plant-based nutrition certificate from ecornell

    Footer

    ↑ back to top

    Top Recipes
    Vegan Custard
    Melty Vegan Cheese
    Easy Focaccia
    Apple Cake
    Vegan Ricotta

    Top Compilations
    Best Tofu Recipes
    Vegan Pasta Recipes
    Easy Dinners
    Best Plant-Based Desserts
    Vegan Appetizers

    Most Shared
    Tomato Confit
    Vegan Mayo
    Vegan Donuts
    Lentil Curry
    Fried Tofu

    HOME ABOUT RECIPES SUBSCRIBE PRIVACY POLICY NUTRITION DISCLAIMER IMPRINT

    Copyright © 2022 The Plant Based School