Chickpea Vegetable Stew

Ingredients

• 30 ml (2 tablespoons)Olive oil
• 1 largeYellow onion, chopped
• 2 mediumCarrots, peeled and sliced into rounds
• 2 stalksCelery, chopped
• 4 clovesGarlic, minced
• 1Red bell pepper, seeded and chopped
• 2 mediumPotatoes, such as Yukon Gold or red, cubed
• 5 ml (1 teaspoon)Smoked paprika
• 5 ml (1 teaspoon)Ground cumin
• 5 ml (1 teaspoon)Dried oregano
• 2.5 ml (1/2 teaspoon), optionalRed pepper flakes
• 2 cans, 425 g each (15 oz each)Chickpeas, rinsed and drained
• 1 can, 794 g (28 oz)Crushed tomatoes
• 946 ml (4 cups)Vegetable broth
• 2Bay leaves
• 142 g (5 oz)Fresh baby spinach
• To tasteSalt and freshly ground black pepper

Instructions

1. 1

   Soften the vegetables

   Warm the olive oil in a large Dutch oven or heavy-based pot over medium heat. Add the onion, carrots and celery and sauté for 8–10 minutes, stirring occasionally, until softened and the onion is translucent.

2. 2

   Add pepper and garlic

   Add the red pepper and potatoes and cook for 5 minutes. Stir in the garlic and cook for 1 minute, taking care not to let it brown.

3. 3

   Bloom the spices

   Add the smoked paprika, cumin, oregano and optional red pepper flakes. Stir constantly for about 30–45 seconds, until fragrant.

4. 4

   Add the liquids

   Pour in the crushed tomatoes and vegetable broth. Scrape the bottom of the pot with a wooden spoon to loosen any browned bits.

5. 5

   Simmer the stew

   Stir in the chickpeas and bay leaves. Bring the stew to a gentle boil, then reduce the heat to low, cover and simmer for at least 25–30 minutes, until the potatoes are fork-tender.

6. 6

   Season and wilt

   Take the pot off the heat and remove the bay leaves. Season with salt and freshly ground black pepper to taste, then stir in the spinach and let it wilt in the residual heat for 1–2 minutes.

7. 7

   Rest and serve

   Leave the stew to rest for 5–10 minutes, then ladle into bowls and serve hot.

What is chickpea vegetable stew?

This is a substantial, tomato-based stew built around chickpeas, potatoes and everyday vegetables. Its paprika, cumin and oregano give it a Mediterranean-inspired flavour, without tying it to one specific regional tradition.

Here, the chickpeas and potatoes make the stew hearty, while spinach added at the end brings a fresh finish. A slow sauté at the start helps the vegetables develop a sweeter, rounder base.

Nutrition and macros by portion

The nutrition label shows one serving as written: 400 calories, 0g protein, 0g carbs, 0g fat.

Most of the carbohydrates come from the potatoes, chickpeas and tomatoes; the olive oil supplies most of the fat, while chickpeas contribute plant-based protein. Pair a bowl with a green salad or another non-starchy vegetable for a more varied plate.

Build a flavourful base

Softened vegetables: cook the onion, carrots and celery for the full 8–10 minutes so they become tender before the liquid goes in.

Garlic and spices: add the garlic after the first vegetables, then stir in the spices briefly. This gives the garlic and seasonings time to become fragrant without scorching.

Choose potatoes that hold their shape

Waxy potatoes: Yukon Gold or red potatoes are suggested because they tend to keep their shape during simmering. Cut them into evenly sized cubes so they cook at a similar rate.

Doneness cue: the potatoes are ready when a fork slips into them easily. If they are still firm, continue simmering until tender.

Let the stew simmer gently

Low heat: once the pot reaches a gentle boil, reduce the heat and cover it for 25–30 minutes. A steady simmer gives the potatoes time to cook and allows the flavours to come together.

Check the pot: stir as needed and make sure the stew is not boiling vigorously. The recipe allows for a longer simmer if you want the flavours to develop further.

Finish with spinach

Add it last: stir the baby spinach in after taking the pot off the heat. The residual warmth wilts the leaves in a minute or two while keeping their colour fresh.

Season at the end: taste after simmering before adding salt and pepper. This lets you account for the broth and the concentration of the stew.

Serve it as a complete meal

The stew is filling on its own, with chickpeas and potatoes providing substance and the vegetables adding varied textures. Serve it hot in bowls.

For a fuller spread, offer bread alongside to mop up the tomato broth, or add a crisp green salad for contrast.

Recipe notes & tips

• Cut the potatoes into similar-sized cubes so they become tender at about the same time.
• Keep the garlic moving in the pot and add the spices promptly after it becomes fragrant.
• Stir the spices for 30–45 seconds to coat them in oil without letting them scorch.
• Scrape the bottom of the pot as you add the tomatoes and broth to lift browned bits.
• Taste the stew after simmering before deciding how much salt and pepper to add.
• Remove the bay leaves before serving.

Variations

• Add chilli: increase the red pepper flakes for a hotter stew.
• Change the greens: use another tender leafy green in place of the baby spinach.
• Add fresh herbs: finish the bowls with chopped parsley for a fresh note.
• Serve with bread: add crusty bread alongside to soak up the broth.
• Use different potatoes: choose another waxy variety that holds its shape during simmering.

Common mistakes to avoid

• Rushing the first sauté: the vegetables may stay sharp-tasting; soften them for the full 8–10 minutes.
• Browning the garlic: it can turn bitter; cook it for just 1 minute before adding the spices.
• Scorching the spices: they can taste harsh; stir constantly and stop once they smell fragrant.
• Boiling too vigorously: the vegetables may break down; lower the heat after the gentle boil.
• Adding spinach too early: it can lose its fresh texture; stir it in off the heat at the end.
• Seasoning before simmering: the flavour may concentrate as the stew cooks; adjust salt and pepper after simmering.

How to store

Refrigerate cooled leftovers in an airtight container for up to 3 days. Reheat gently in a saucepan until hot throughout, adding a splash of broth or water if the stew has thickened.

Frequently asked questions