Vegan Chickpea Stew
Warm, nourishing, and bursting with vibrant flavors, this Vegan Chickpea Stew with Spinach is the perfect dish for cozy nights or easy meal prep. Protein-rich chickpeas simmer in a fragrant tomato-based broth infused with cumin, smoked paprika, and garlic, while fresh spinach adds a pop of color and nutrients. Hearty yet light, this stew is a fantastic balance of textures and tastes—slightly smoky, subtly spicy, and brightened with a touch of lemon.
Ideal for busy weeknights, this one-pot wonder comes together in just 35 minutes and makes four generous servings. It’s naturally gluten-free, packed with fiber, and deeply satisfying. For a complete meal, serve it over fluffy brown rice to soak up the savory broth, and top with creamy avocado slices for a rich, buttery contrast. The avocado adds healthy fats, making the dish even more filling and nutritious.
Whether you're a long-time vegan or just looking for a comforting plant-based meal, this stew is sure to become a staple. Easy to customize with extra veggies or spices, it’s a versatile recipe that welcomes creativity. Enjoy a bowl today and savor the delicious simplicity of wholesome ingredients! 🌱🍲
Vegan Chickpea Stew
Servings | 4 portions | Time: Prep: ~10 minutes Cook: ~25 minutes (sautéing + simmering) Total: ~35 minutes
Vegan Chickpea Stew Ingredients:
1 tbsp olive oil (or water for oil-free)
1 onion, diced
3 garlic cloves, minced
1 carrot, diced
1 celery stalk, diced
1 red bell pepper, diced
1 tsp ground cumin
1 tsp smoked paprika
½ tsp turmeric
½ tsp chili flakes
1 can (15 oz) chickpeas, drained & rinsed (or 1.5 cups cooked)
1 can (15 oz) diced tomatoes (or 2 fresh tomatoes, chopped)
2 cups vegetable broth
2 cups fresh spinach
1 tbsp lemon juice
Salt & pepper to taste
Fresh parsley or cilantro for garnish
Vegan Chickpea Stew Instructions:
Sauté Aromatics – Heat oil in a pot over medium heat. Add onion, garlic, carrot, celery, and bell pepper. Sauté for 5 mins until softened.
Add Spices – Stir in cumin, smoked paprika, turmeric, and chili flakes. Cook for 1 minute until fragrant.
Simmer Stew – Add chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 mins.
Add Spinach – Stir in spinach and cook until wilted (about 2-3 mins).
Finish & Serve – Add lemon juice, salt, and pepper. Adjust seasoning if needed. Garnish with fresh herbs.
The Health and Wellness Benefits of Vegan Chickpea Stew with Spinach
In today’s fast-paced world, finding meals that are both nutritious and convenient can be a challenge. This Vegan Chickpea Stew with Spinach is a powerhouse of health benefits, combining plant-based proteins, fiber-rich vegetables, and antioxidant-packed spices into one delicious, easy-to-make dish. Whether you're looking to boost your energy, support digestion, or simply enjoy a wholesome meal, this stew delivers on both flavor and wellness.
1. Protein-Packed Chickpeas for Sustained Energy
Chickpeas, the star of this stew, are an excellent plant-based protein source, providing about 15 grams per cup. Protein is essential for muscle repair, immune function, and keeping you full longer, making this stew a great post-workout meal or a satisfying lunch. Unlike animal proteins, chickpeas also contain fiber and complex carbohydrates, which help stabilize blood sugar levels and prevent energy crashes.
2. Spinach: A Nutrient-Dense Superfood
Spinach adds more than just vibrant color—it’s loaded with iron, vitamin K, vitamin C, and folate. Iron is crucial for oxygen transport in the blood, especially important for vegans and vegetarians who may need to monitor their intake. The vitamin C in this stew (from tomatoes and lemon juice) enhances iron absorption, while vitamin K supports bone health. Spinach is also rich in antioxidants like lutein and zeaxanthin, which promote eye health.
3. Gut-Friendly Fiber for Digestive Health
Between the chickpeas, vegetables, and spinach, this stew is an excellent source of dietary fiber, aiding digestion and promoting a healthy gut microbiome. Fiber helps regulate bowel movements, reduces bloating, and may lower the risk of chronic diseases like heart disease and type 2 diabetes. The prebiotic fiber in chickpeas also feeds beneficial gut bacteria, improving overall gut health.
4. Anti-Inflammatory Spices for Immune Support
The blend of cumin, turmeric, and smoked paprika doesn’t just add depth of flavor—it also provides anti-inflammatory and immune-boosting benefits. Turmeric contains curcumin, a potent anti-inflammatory compound linked to reduced joint pain and improved brain function. Cumin aids digestion and may help lower cholesterol, while smoked paprika is rich in vitamin A and antioxidants that support skin and immune health.
5. Heart-Healthy Fats from Avocado
Serving this stew with avocado adds monounsaturated fats, which are known to support heart health by reducing bad cholesterol (LDL). Avocados also provide potassium, which helps regulate blood pressure, and vitamin E, a powerful antioxidant for skin health. Paired with brown rice, a whole grain rich in magnesium and B vitamins, this meal becomes a balanced, heart-protective dish.
6. Low-Calorie Yet Filling for Weight Management
Despite its rich flavor, this stew is naturally low in calories (about 250–300 per serving) while being high in volume and nutrients. The combination of protein, fiber, and healthy fats keeps you satiated, reducing cravings and overeating. It’s an excellent choice for those looking to maintain or lose weight without feeling deprived.
7. Easy Digestion & Allergy-Friendly
Unlike heavy, dairy-based stews, this recipe is naturally gluten-free, dairy-free, and soy-free, making it suitable for various dietary needs. The ingredients are gentle on digestion, reducing the risk of bloating or discomfort that can come from processed foods.
Final Thoughts: A Meal That Nourishes Inside & Out
This Vegan Chickpea Stew with Spinach is more than just a comforting dish—it’s a wellness-boosting, nutrient-dense meal that supports energy, digestion, immunity, and long-term health. Whether you enjoy it with avocado and brown rice for a balanced plate or customize it with extra veggies, every spoonful is a step toward better health. Perfect for meal prep, post-workout recovery, or a cozy night in, this stew proves that eating well can be both simple and delicious. Your body will thank you! 🌿💚
