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    Make It Skinny Please » Recipes » Main Dishes » Chickpea Vegetable Stew recipe

    Published: Nov 30, 2021 · Modified: Oct 5, 2022 by Toni Dash · 9 Comments

    Chickpea Vegetable Stew recipe

    Weight Watchers Points1
    Calories: 158kcal
    Carbs: 28g
    Protein: 6g
    Fats: 3g
    Jump to Recipe

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    chickpea vegetable stew with title

    If you love a hearty stew but want to keep it calorie friendly this hearty vegetable stew recipe is perfect! Full of flavorful spices, chunky root vegetables and protein-rich chickpeas in a light broth.

    chickpea vegetable stew with title
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    chickpea vegetable stew with title

    This is a perfect recipe when you are craving something filling and satisfying but want to keep it lean too. The smoky-sweet flavors and hearty vegetables give this healthy stew and delicious savory flavor. It's an easy recipe for a delicious vegetarian stew you'll love.

    The recipe makes 10 cups of hearty stew so plenty to feed a crowd or to freeze some for later.

    Jump to:
    • What makes this skinny?
    • Recipe Ingredient Notes
    • How to Make Vegetable Stew - Step-by-Step
    • Variations
    • How to Store
    • More recipes you'll love!
    • Recipe

    What makes this skinny?

    • Loaded with vegetables
    • Only 1 tablespoon olive oil
    • Lean chickpeas give the protein in the stew

    By comparison 1 cup of beef stew has about 614 calories and 10 grams of fat. One cup of this vegetable stew has 76 calories and 2 grams of fat.

    Recipe Ingredient Notes

    chickpea vegetable stew labelled ingredients

    Onion. We used red onion but yellow onion or white onion may be used.

    Chickpeas. Also called garbanzo beans. You'll need 2 15-ounce cans of chickpeas drained and rinsed. Home cooked chickpeas can also be used.

    Fresh parsley. If desired garnish the stew with chopped Italian parsley.

    Sweet potatoes. Peel and cut into 1-inch cubes or smaller. The size of the sweet potato will determine the cooking time since it will take the longest to cook.

    chickpea vegetable stew close up
    The stew can be thickened at the end of cooking or left with a light broth.

    How to Make Vegetable Stew - Step-by-Step

    STEP 1. Sauté

    Heat oil in a Dutch oven or large pot over medium-high heat.

    Add the carrot slices and sauté for 2 minutes (photo 1).

    Add the chopped onion, garlic, salt and pepper. Sauté until the onion is translucent (a few minutes)(photos 2-4).

    chickpea vegetable stew recipe steps 1-4
    chickpea vegetable stew recipe steps 5-8

    STEP 2. Make the stew

    Add the diced tomatoes, sweet potato, vegetable stock, smoked paprika, bay leaves and cumin (photos 5-8).

    Bring to a boil and then simmer for 30 minutes or until the sweet potato is tender.

    Add the chickpeas and balsamic vinegar (photos 9-10). Simmer 10 additional minutes (photo 11).

    chickpea vegetable stew recipe steps 9-11

    Variations

    Use chicken stock. If you don't need the vegetable stew to be vegetarian or vegan stew chicken broth may be swapped in for the vegetable broth.

    Use different vegetables. This stew is very flexible in terms of what is used. Other root vegetables can be added. Favorite vegetables like red pepper, green beans

    Use different potatoes. Regular potatoes can be used instead of sweet potatoes. Or red potatoes can be used.

    Add some tomato puree or tomato paste. If you like a tomato based stew add some tomato puree in addition to the diced tomatoes.

    To thicken the broth. If you prefer a thicker broth after the stew has cooked scoop out about ¼ cup of the liquid and mix in 2 tablespoons cornstarch. Add it back to the stew and simmer while stirring until the broth has thickened.

    Add more broth. The stew is mainly the fresh vegetables. If you'd like more broth add 1-2 cups more to make it a cross between a soup and stew in consistency.

    chickpea vegetable stew close up

    How to Store

    Store in an airtight container (Mason jars are great) in the refrigerator for up to 4 days.

    How to Freeze

    Allow the stew to cool fully. Add to freezer jars leaving ¾-inch space on top for expansion. Seal and freeze for up to 3 month. I love using this freezer block maker to freeze the soup in bags. It's a mold that forms in the bag and after it's frozen you have easily stackable bags of soup!

    Thaw in the refrigerator and rewarm on the stove top or in the microwave.

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    Recipe

    chickpea vegetable stew

    Chickpea Vegetable Stew

    Weight Watchers Points1
    Click to track Weight Watchers Points
    Hearty, satisfying Chickpea Vegetable Stew is brimming with smoky-sweet flavor and loads of healthy vegetables. It's a great comfort food recipe that's slim on calories.
    5 from 10 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
    Prep Time: 15 minutes minutes
    Cook Time: 50 minutes minutes
    Total Time: 1 hour hour 5 minutes minutes
    Servings: 10 1-cup servings (total yield 10 cups)
    Calories: 158kcal
    Author: Toni Dash
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    Ingredients

    • 1 tablespoon olive oil
    • 1 large carrot peeled and sliced
    • 1 medium red onion chopped
    • 3 garlic cloves diced
    • 1 teaspoon kosher salt
    • ½ teaspoon ground black pepper
    • 1 15-ounce can diced tomato
    • 1 pound sweet potato peeled and cubed into 1-inch cubes
    • 4 cups vegetable stock
    • 2 teaspoons smoked paprika
    • 2 bay leaves
    • 1 teaspoon ground cumin
    • 2 15-ounce cans chickpeas or 3 cups of home cooked chickpeas
    • 2 tablespoons balsamic vinegar
    • 2 tablespoons cornstarch optional to thicken the stew broth

    Instructions

    • Heat the olive oil over medium-high heat in a Dutch oven or large pan. Add the sliced carrots. Sauté for 2 minutes.
      1 tablespoon olive oil, 1 large carrot
    • Add chopped onion, garlic, ground black pepper, and salt. Sauté until onion is translucent.
      1 medium red onion, 3 garlic cloves, ½ teaspoon ground black pepper, 1 teaspoon kosher salt
    • Add diced tomato, diced sweet potato, vegetable stock, smoked paprika, bay leaves and cumin. Bring to boil, lower heat and simmer until sweet potato is tender (about 30 minutes).
      1 15-ounce can diced tomato, 1 pound sweet potato, 4 cups vegetable stock, 2 teaspoons smoked paprika, 2 bay leaves, 1 teaspoon ground cumin
    • Add chickpeas and balsamic vinegar and simmer for 10 more minutes.
      2 15-ounce cans chickpeas, 2 tablespoons balsamic vinegar
    • Optional: to thicken the stew broth, scoop out ¼ cup of the liquid. Stir in 2 tablespoons of cornstarch to dissolve. Add back to the stew and simmer a few more minutes to allow the broth to thicken.
      2 tablespoons cornstarch
    • Serve the stew while warm into individual bowls. Garnish with fresh parsley.

    Notes

    Variations
    Use chicken stock. If you don't need the vegetable stew to be vegetarian or vegan stew chicken broth may be swapped in for the vegetable broth.
    Use different vegetables. This stew is very flexible in terms of what is used. Other root vegetables can be added. Favorite vegetables like red pepper, green beans
    Use different potatoes. Regular potatoes can be used instead of sweet potatoes. Or red potatoes can be used.
    Add some tomato puree or tomato paste. If you like a tomato based stew add some tomato puree in addition to the diced tomatoes.
    To thicken the broth. If you prefer a thicker broth after the stew has cooked scoop out about ¼ cup of the liquid and mix in 2 tablespoons cornstarch. Add it back to the stew and simmer while stirring until the broth has thickened.
    Add more broth. The stew is mainly the fresh vegetables. If you'd like more broth add 1-2 cups more to make it a cross between a soup and stew in consistency.
    How to Store
    Store in an airtight container (Mason jars are great) in the refrigerator for up to 4 days.
    How to Freeze
    Allow the stew to cool fully. Add to freezer jars leaving ¾-inch space on top for expansion. Seal and freeze for up to 3 month. Thaw in the refrigerator and rewarm on the stove top or in the microwave.

    Nutrition

    Calories: 158kcal | Carbohydrates: 28g | Protein: 6g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 881mg | Potassium: 416mg | Fiber: 6g | Sugar: 5g | Vitamin A: 8102IU | Vitamin C: 7mg | Calcium: 68mg | Iron: 2mg
    chickpea vegetable stew with title
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Reader Interactions

    Comments

      5 from 10 votes (2 ratings without comment)

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      Recipe Rating




    1. dezi says

      December 02, 2021 at 6:10 am

      5 stars
      Thank you for developing this recipe, Toni. It is very good! We love it.

      Reply
    2. Natasha says

      December 01, 2021 at 4:44 am

      5 stars
      I made this recipe the other night and it turned out so tasty and delicious! Super healthy too so it is guilt-free, perfect!

      Reply
    3. Emily says

      November 30, 2021 at 3:40 pm

      This looks so yummy! Can't wait to try using red potatoes 🙂

      Reply
    4. Jacqueline Meldrum says

      November 30, 2021 at 3:17 pm

      5 stars
      That looks so tasty. Pass me a bowl and some crusty bread!

      Reply
    5. Sharon says

      November 30, 2021 at 3:08 pm

      5 stars
      This is a hearty and delicious chickpea and vegetable soup. Perfect for when you want a healthy dinner, but something that is filling too.

      Reply
    6. Jessie says

      November 30, 2021 at 2:47 pm

      5 stars
      Perfect way to warm up on a cold day

      Reply
    7. Jess says

      November 30, 2021 at 2:22 pm

      5 stars
      Such a perfect filling meal that is simple to make.

      Reply
    8. Natalie says

      November 30, 2021 at 10:26 am

      5 stars
      Creamy & packed with flavor!! We love this soup & make it all the time!

      Reply
    9. April says

      November 30, 2021 at 10:15 am

      5 stars
      I love chickpeas! This is such a great recipe - super hearty and tons of flavor!

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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