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.
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.
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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
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.
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).
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).
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.
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Recipe
Chickpea Vegetable Stew
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.
- Add chopped onion, garlic, ground black pepper, and salt. Sauté until onion is translucent.
- 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).
- Add chickpeas and balsamic vinegar and simmer for 10 more minutes.
- 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.
- Serve the stew while warm into individual bowls. Garnish with fresh parsley.
dezi says
Thank you for developing this recipe, Toni. It is very good! We love it.
Natasha says
I made this recipe the other night and it turned out so tasty and delicious! Super healthy too so it is guilt-free, perfect!
Emily says
This looks so yummy! Can't wait to try using red potatoes 🙂
Jacqueline Meldrum says
That looks so tasty. Pass me a bowl and some crusty bread!
Sharon says
This is a hearty and delicious chickpea and vegetable soup. Perfect for when you want a healthy dinner, but something that is filling too.
Jessie says
Perfect way to warm up on a cold day
Jess says
Such a perfect filling meal that is simple to make.
Natalie says
Creamy & packed with flavor!! We love this soup & make it all the time!
April says
I love chickpeas! This is such a great recipe - super hearty and tons of flavor!