Spicy Chickpea Stew (Printable Version)

Hearty Mediterranean chickpea stew with warming 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 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

# Step-by-Step:

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, red bell pepper, and 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 with juice, and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes while 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 seasoning as needed.
07 - Transfer to serving bowls and garnish with fresh cilantro or parsley. Serve hot.

# Expert Advice:

01 -
  • It's genuinely filling without any animal products, so you'll feel satisfied for hours afterward.
  • One pot means minimal cleanup, which honestly changes everything on a busy weeknight.
  • The spices are gentle enough to comfort but bold enough to wake up your palate in the best way.
  • It's the kind of stew that tastes better the next day, making it perfect for meal prep or lazy leftovers.
02 -
  • Don't skip the one-minute spice blooming step—it's the difference between a stew that tastes okay and one that tastes intentional and complex.
  • Tasting and adjusting at the end isn't cheating; it's the whole point, because salt and acid are what make food actually delicious instead of just edible.
03 -
  • Buy whole spices and toast them lightly before grinding if you have the time and equipment—the flavor difference is unmistakable and worth the extra five minutes.
  • Keep a piece of dried red chili on hand for when you want heat that lingers rather than chili flakes that burn the tongue immediately.
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