Spicy Chickpea Stew (Printable)

Hearty Mediterranean-style chickpea stew with aromatic spices and fresh vegetables.

# What You Need:

→ Vegetables

01 - 2 tablespoons olive oil
02 - 1 large onion, diced
03 - 2 garlic cloves, minced
04 - 2 medium carrots, diced
05 - 1 red bell pepper, diced
06 - 1 zucchini, diced

→ Legumes

07 - 2 cans (15 ounces each) chickpeas, drained and rinsed

→ Spices and Seasonings

08 - 1 teaspoon ground cumin
09 - 1 teaspoon ground coriander
10 - 1 teaspoon smoked paprika
11 - 1/2 teaspoon ground turmeric
12 - 1/2 teaspoon chili flakes, or to taste
13 - 1/2 teaspoon ground black pepper
14 - 1 teaspoon sea salt

→ Liquids

15 - 1 can (14 ounces) diced tomatoes
16 - 3 cups vegetable broth

→ Finishing Touches

17 - 2 cups fresh spinach or kale, chopped
18 - Juice of 1 lemon
19 - Fresh cilantro or parsley, chopped for garnish

# How-To Steps:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3 to 4 minutes until translucent.
02 - Add minced garlic, diced carrots, diced bell pepper, and diced zucchini. Cook while stirring occasionally for 5 minutes.
03 - Stir in cumin, coriander, smoked paprika, turmeric, chili flakes, black pepper, and sea salt. Cook for 1 minute until fragrant.
04 - Add drained chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes, stirring occasionally.
05 - Add chopped spinach or kale and cook for 2 to 3 minutes until wilted.
06 - Stir in fresh lemon juice. Taste and adjust seasonings as needed for balance and heat.
07 - Transfer to serving bowls and garnish with fresh cilantro or parsley. Serve hot.

# Expert Advice:

01 -
  • It's genuinely filling without any of that heavy, sluggish feeling that can come with meat-based stews.
  • The spice blend is bold enough to feel exciting but balanced enough that you won't regret it at midnight.
  • You can have a complete meal on the table in under an hour, which feels impossible until you're eating it.
02 -
  • Don't skip rinsing your canned chickpeas—the starch they release will make your stew cloudy and gluey instead of clean and bright.
  • Add the lemon juice at the very end, not earlier, because acidity changes how spices taste and you want to control that moment yourself.
03 -
  • If you want creaminess without dairy, blend about a cup of finished stew separately and stir it back in—it creates body without changing the flavor profile.
  • Use smoked paprika specifically, not regular paprika, because that smoky note is what makes people think you've been simmering this for hours.
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