Chickpea Stew

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This flavorful Chickpea Stew is a satisfying vegetarian soup that’s ideal for chilly weather! Packed with delicious ingredients such as chickpeas, various vegetables, tomatoes, and arugula.
If you need a quick and simple stew for a cold evening or are in search of a filling vegetarian soup, this Chickpea Stew will meet your expectations perfectly.
It’s bursting with rich flavors, exciting textures, and a wealth of vegetables. The greatest advantage is that, unlike most stews such as Beef Stew that require several hours to prepare, this one can be ready in just around 30 minutes. This makes it an excellent choice for those hectic evenings when you want something warm served quickly.
Let’s see what ingredients are needed to prepare it.

Chickpea Stew Ingredients:

While I researched for this recipe, I referred to my go-to kitchen resource, The Flavor Bible (affiliate link).
If you enjoy cooking and experimenting with flavors but do not yet own one, I highly recommend adding it to your kitchen! It was here that I discovered the wonderful combination of chickpeas and tomatoes, which serve as the perfect foundation for this stew.

OLIVE OIL:

For sautéing the vegetables.

CHICKPEAS (or Garbanzo Beans):

To simplify, I opt for canned chickpeas in this recipe. Just ensure they are thoroughly drained and rinsed.

CELERY, CARROTS, ONIONS:

Known as mirepoix, this mix of vegetables enhances both taste and texture in the soup.

GARLIC:

I prefer to add some fresh garlic alongside the vegetables I’m sautéing each time I prepare soup. It brings a gentle garlic flavor that is not too strong.

VEGETABLE BROTH:

Using low-sodium broth helps you manage the final saltiness of the dish. If you’re okay with not keeping it vegetarian, low-sodium chicken broth works as well.

DICED TOMATOES:

No need to drain them! The juice will enrich the soup with extra tomato flavor.

BAY LEAF:

CRUSHED RED PEPPER: I enjoy using these for a touch of spice. They can be omitted based on your preference. SALT AND PEPPER

ARUGULA:

One of my favorite greens, arugula has a bold, peppery taste. Fresh spinach can be used as an alternative if you like.

Step by Step Instructions:

• Creating this chickpea stew is straightforward! Just follow these step-by-step photos and instructions to help you along.
• 1. Sauté the carrots, celery, and onions. Add garlic and crushed red pepper.
• 2. Mix in the vegetable broth, chickpeas, diced tomatoes, and bay leaves.
• 3. Use a potato masher to crush some of the chickpeas.
• 4. Take out the bay leaves and mix in the arugula.

STEP 1:

In a sizable soup pot, warm the olive oil over medium heat. Incorporate the carrots, celery, and onions. Sauté until the vegetables begin to become tender, which should take around 5 minutes. Then, mix in the garlic and crushed red pepper and continue cooking for 30 seconds.

STEP 2:

Pour in the vegetable broth, diced tomatoes including their liquid, chickpeas, and bay leaves. Allow it to reach a boil, then lower the heat and let it simmer for 15 minutes.

STEP 3:

Once the 15 minutes of simmering is complete, take a potato masher and crush some of the chickpeas.
This will keep the stew a bit chunky while also aiding in thickening it during the cooking process. Keep simmering for another 10 to 15 minutes or until the soup reduces and thickens to the preferred consistency.

STEP 4:

Take out the bay leaves. Add the arugula and stir until it just starts to wilt. Adjust seasoning with salt and pepper as needed and serve with some crusty bread for soaking up the broth. Storage and Leftovers: This chickpea stew tastes great when reheated the following day! You can heat it up in the microwave or over low heat on the stove.

Chickpea Stew

Chickpea Stew is a filling, vegetarian soup perfect for chilly days! Packed with chickpeas, vegetables, tomatoes, and arugula.

• Prep Time 10 minutes
• Cook Time 25 minutes
• Course Main Course
• Cuisine American
• Servings 4
• Calories 276 kcal

Ingredients

• ▢1 tablespoon olive oil
• ▢1/2 diced yellow onion
• ▢2 diced carrots (about 1 cup)
• ▢3 diced celery ribs (about 1 cup)
• ▢8 cloves of garlic
• ▢1/4 teaspoon crushed red pepper
• ▢6 cups low-sodium vegetable or chicken broth
• ▢15 ounces diced tomatoes
• ▢30 ounces canned chickpeas, drained and rinsed
• ▢2 bay leaves
• ▢Salt and pepper

Instructions

1. ▢ Warm the olive oil in a large soup pot over medium heat. Add the carrots, celery, and onions. Sauté until the vegetables soften, about 5 minutes. Then add the garlic and crushed red pepper, cooking for 30 seconds.
2. ▢ Stir in the vegetable broth, diced tomatoes with their juices, chicpeas, and bay leaves. Bring to a boil, then reduce the heat and let it simmer for 15 minutes.
3. ▢ After simmering for 15 minutes, mash some of the chickpeas using a potato masher. The stew will remain chunky while thickening slightly as it cooks. Continue simmering for 10 to 15 minutes or until it reaches the desired thickness.
4. ▢ Discard the bay leaves. Mix in the arugula and cook until it wilts. Adjust the flavor with salt and pepper, and serve with crusty bread to soak up the broth.

Notes

Nutrition information provided for guideline use only.

Nutrition

• Calories: 276 kcal
• Carbohydrates: 41 g
• Protein: 13 g
• Fat: 8 g
• Saturated Fat: 1 g
• Polyunsaturated Fat: 2 g
• Monounsaturated Fat: 4 g
• Sodium: 612 mg
• Potassium: 573 mg
• Fiber: 13 g
• Sugar: 5 g
• Vitamin A: 900 IU
• Vitamin C: 13 mg
• Calcium: 125 mg
• Iron: 4 mg.