Can this be made without tomatoes?

Yes, but they add acidity to the stew that you will miss, so add in lemon juice to taste once it is finished cooking.

Are chickpeas a good source of protein?

Chickpeas have a blend of carbohydrates and protein and a small amount of naturally occuring fat. For each portion of stew you will get about a standard half cup serving of chickpeas which provide 7 grams of protein. You can calculate your total daily protein needs here based on your age, gender and activity level.

Can I use dried chickpeas?

Yes! They have to be cooked separately first though as they will not soften in the stew. Soak them overnight then simmer them for about 1 hour (times vary.) You can also cook them in an instant pot .

Easy Chickpea Stew

Name: Easy Chickpea Stew
Prep time: 25 min
Cook time: 30 min
Total time: 35 min
Cuisine: African
Ingredients: ¼ cup olive oil; 4 cloves garlic, finely chopped; 1 large sweet onion, diced; 2 large carrots, peeled and cut into ½-inch chunks; 2 cups butternut squash cubes (1-inch); 1 tablespoon ground cumin; 2 teaspoons ground coriander; ¾ teaspoon salt; ½ teaspoon cinnamon; ½ teaspoon ground black pepper; ¼ teaspoon cayenne; 4 cups vegetable broth; 1 28-ounce can whole peeled tomatoes, hand crushed; 2 14-ounce cans chickpeas, drained and rinsed; 4 cups baby spinach; Vegan Yogurt (such as Forager’s)* see note; Chopped parsley and mint for serving, optional

Description

This hearty Chickpea Stew is made with butternut squash, carrots, onions and spinach. The North African inspired spices give it tons of fragrant flavor. Top it off with plant-based yogurt to keep it vegan or use cow’s milk Greek yogurt if you prefer.

Ingredients

Scale

1/4 cup olive oil

4 cloves garlic, finely chopped

1 large sweet onion, diced

2 large carrots, peeled and cut into 1/2-inch chunks

2 cups butternut squash cubes (1-inch)

1 tablespoon ground cumin

2 teaspoons ground coriander

3/4 teaspoon salt

1/2 teaspoon cinnamon

1/2 teaspoon ground black pepper

1/4 teaspoon cayenne

4 cups vegetable broth

1 28-ounce can whole peeled tomatoes, hand crushed

2 14-ounce cans chickpeas, drained and rinsed

4 cups baby spinach

Vegan Yogurt (such as Forager’s)* see note

Chopped parsley and mint for serving, optional

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Instructions

1. Heat oil in the bottom of a large heavy-bottomed soup pot over medium-high heat. Add garlic, onion, carrots and squash and cook, stirring often until the vegetables are browned and softening, about 10 minutes.

2. Stir in cumin, coriander, salt, cinnamon, pepper and cayenne and stir for 30 seconds. Add broth, tomatoes, chickpeas and increase heat to high to bring to a simmer.

3. Reduce heat to medium-low to maintain a simmer. Cook until the vegetables are tender, about 15 minutes.

4. Stir in spinach and cook one minute while stirring. Remove from the heat. Ladle into bowls and serve with yogurt and herbs.

Notes

To keep this recipe vegan use plant-based yogurt for the garnish. For nut-free version, use coconut yogurt. If you are not vegan, you can also substitute a milk-based yogurt instead.

If you prefer to use another flavor profile, substitute 1 to 2 tablespoons of your favorite spice blend. Alter the accompanying herbs accordingly. For example, cilantro pairs well with Indian curry so you can swap it for the mint.

Prep Time: 25
Cook Time: 30
Category: Soup and Stew
Method: Stove Top
Cuisine: African

Nutrition

Serving Size: 1 1/2 cups
Calories: 303
Sugar: 10 g
Fat: 12 g
Saturated Fat: 1 g
Carbohydrates: 41 g
Fiber: 5 g
Protein: 12 g