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chickpea vegetable stew
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5 from 10 votes

Chickpea Vegetable Stew

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.
Prep Time15 mins
Cook Time50 mins
Total Time1 hr 5 mins
Course: Main Course
Cuisine: American
Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
Servings: 10 1-cup servings (total yield 10 cups)
Calories: 76kcal
Author: Toni Dash

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.

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: 76kcal | Carbohydrates: 15g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 641mg | Potassium: 214mg | Fiber: 2g | Sugar: 4g | Vitamin A: 8040IU | Vitamin C: 3mg | Calcium: 25mg | Iron: 1mg