Spicy Chickpea Stew (Printable)

Hearty Mediterranean-style chickpea stew with warming spices and fresh vegetables, ready in under an hour.

# 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 oz each) chickpeas, drained and rinsed

→ Spices & 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
13 - 1/2 teaspoon ground black pepper
14 - 1 teaspoon sea salt

→ Liquids

15 - 1 can (14 oz) 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 Make It:

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, bell pepper, and zucchini. Cook while stirring occasionally for 5 minutes.
03 - Stir in cumin, coriander, smoked paprika, turmeric, chili flakes, black pepper, and salt. Cook for 1 minute until fragrant.
04 - Add 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 spinach or kale and cook for 2 to 3 minutes until wilted.
06 - Stir in lemon juice. Taste and adjust seasoning as needed.
07 - Transfer to serving bowls and garnish with fresh cilantro or parsley. Serve hot.

# Expert Advice:

01 -
  • It comes together in under an hour but tastes like you've been simmering it all day.
  • The spices wake up your palate without overwhelming your digestive system—in fact, they support it.
  • One pot means one cleanup, and honestly, that alone makes weeknight cooking feel less like a chore.
02 -
  • Don't skip toasting the spices in oil—dried spices need that heat and fat to release their essential oils, or they'll taste flat and separate.
  • If your stew tastes too acidic at the end, add a pinch of sugar or a tablespoon of tomato paste instead of more salt; tomato can overpower if you're not careful with balance.
03 -
  • If you want creaminess without dairy, blend 1 cup of the finished stew until smooth, then stir it back into the pot—it creates body without heaviness.
  • Buy your spices from a market with real turnover; old spices are one of the fastest ways to make good cooking taste ordinary, and fresh spices make an impossible-to-ignore difference.
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