Spicy Chickpea Stew (Printable)

Hearty Mediterranean-style stew with chickpeas, vegetables, and aromatic spices.

# 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

# Directions:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3-4 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 20-25 minutes, stirring occasionally.
05 - Add chopped spinach or kale and cook for 2-3 minutes until wilted.
06 - Stir in lemon juice. Taste and adjust seasoning as needed.
07 - Ladle into bowls and garnish with fresh cilantro or parsley. Serve hot.

# Top Tips:

01 -
  • It tastes like you've been simmering it all day, but it comes together in under an hour.
  • The spice blend is perfectly balanced—warming without being aggressive, which means even people who say they don't like spicy food will go back for seconds.
  • Chickpeas have this quiet magic for keeping you satisfied, plus your gut actually thanks you afterward.
02 -
  • Rinsing the canned chickpeas is non-negotiable—that starchy liquid will make your beautiful spiced broth taste dull and look murky.
  • The lemon juice at the end isn't optional seasoning; it's the difference between a good stew and one that makes people ask why it tastes so bright and alive.
  • If your stew tastes flat after 25 minutes of simmering, don't panic—it usually means the salt hasn't fully developed yet or you need to let the spices have a bit more time to sing together.
03 -
  • Don't rush the initial vegetable sauté; those 5 minutes are where the foundation gets built, and hurrying through it makes a noticeable difference in the final flavor.
  • If you have access to good vegetable broth that actually tastes like vegetables rather than salt water, use it—it's the single most impactful ingredient choice you can make.
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