Healthy Vegan Chickpea Stew.

Healthy vegan chickpea stew is very nutritious and easy to make. Chickpeas are among the most nutrient-packed legumes grown around the world.

Chickpeas are high in fiber, minerals, and vitamins and are a good source of protein. Hence they can substitute meat in vegan diets.

This healthy vegan chickpea stew is good even for weight watchers and people struggling to lose weight. It is full of fiber and can keep you full for longer. You do not have to eat much after eating them.

Health benefits of vegan chickpea Stew.

Chickpeas are nutritious. They provide health benefits such as;

  • lowering the cholesterol in the body due to their high fiber and low-calorie content.
  • Reducing inflammation as a result of the choline found in chickpeas
  • Preventing constipation due to their high fiber content.
  • Aiding in weight loss because of their satiating ability.
  • Helps control blood sugar and therefore are good for people with diabetes.

Chickpea stew is healthy, delicious, and easy to make. You only need a few simple ingredients and at least spare a few minutes to prepare. Enjoy the amazing benefits of chickpeas by making this delicious stew.

Personally I did not like chickpeas, they were not part of my diet. I started cooking them a few months ago after eating them at my friend’s house, they were so delicious. It was then that I realized that I was missing all the nutritional benefits in them.

Now, chickpeas are part of my diet, I cook them almost every weekend. I add them to my salads, in addition to that, I also use the chickpea flour in some of my baked and fried foods.

You can make a variety of delicious dishes from chickpea. I normally cook a lot over the weekends and freeze for later use. This helps save time on meal planning especially during the jam-packed weekdays.

I do not have to go shopping or cook every meal from scratch on a nightly basis. You can cook and freeze them too for your weekday dishes.

This vegan chickpea stew is gluten-free, it is heart-friendly and it is simple to make. It is satisfying and gut-friendly, it won’t make you constipated.

Should you use dry or canned Chickpeas for this Recipe?

Either beans will do thought dry beans will require some soaking and boiling before using them in the recipe. Canned beans are quick and handy but they may contain additives and other ingredients you might not like. If you prefer to use canned beans make sure you rinse them before adding them to the stew.

How to make Vegan Chickpea Stew from dry Beans.

There are many ways to cook dry chickpeas but for this recipe I ‘ll discuss how to cook them on a stove top or instant pot.

1.Remove any stones or broken pieces of chickpea, wash and soak your chickpeas overnight (for the long soak) or bring water to a boil and add the chickpeas, cover and let soak for at least 1-1.30 hours thereafter rinse them.

Vegan Chickpea Stew

Add water to cover them, bring to a boil, and seamer until the soften to your desired texture. Depending on the method you pick, it will take 1 hour to cook dry chickpeas on the stove top on medium high heat and 30-45 minutes in an instant pot.

You can as well well cook dry chickpeas directly in an instant pot without necessarily soaking them. Just clean them and add to the instant pot or pressure cooker ,add water to cover them and seal the lid .Cook on high heat for about 50 minutes then vent the lid to naturally release to the pressure.

Vegan Chickpea Stew

Can You freeze this Vegan Chickpea Stew?

Yes ,absolutely. You can freeze this stew. Make sure you transfer it to a clean freezer friendly container and cover with an air-tight lid before freezing. It can keep in fridge for 2-3 days but can stay up to 3 months when frozen.

You may also like: Easy Homemade Bean Soup

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Vegan Chickpea stew

Chickpea stew

  • Total Time: 30 minutes
  • Yield: 4 1x


Chickpea stew is healthy, delicious and easy to make. You need a few simple ingredients and at least spare a few minutes to prepare. Why not make and enjoy this amazing chickpea stew that is healthy for you.


  • 1 Cup cooked chickpea ( drained)
  • 2/3 cup diced potatoes
  • 1 medium onion chopped
  • ½ teaspoon ginger garlic paste
  • 1 cup tomato pureed
  • 2 teaspoon coconut oil
  • ½ teaspoon curry powder
  • 2 medium chopped carrots
  • 1 teaspoon salt
  • 1 1/2 cup water
  • 1 medium Green bell paper ((chopped))
  • 1/2 tsp cardamom powder


1  In a large cooking pot, add coconut oil and add onions. Cook on medium heat until the onion starts to turn golden brown.

2. Add the carrots and let sauté for few minutes then add the pureed tomatoes and chopped green bell paper. Let these cook for about 2 minutes while stirring.

3. Now add the chickpeas and the potatoes, stir until they are well combined. Pour the 1 ½ cup of water. Allow the water to come to a boil.

4. Cover with a lid and let it simmer on low heat for another 15 minutes. Stir occasionally to prevent the chickpeas and the potatoes from sticking at the bottom of the pot.

5. Take the lid off and add the spices (ginger, garlic paste, cardamom powder, and curry powder) and salt, then stir to mix. Allow this to simmer uncovered for 2 minutes.

6. Turn the heat off and serve warm with rice or crackers.


In case you like cooking chickpea from scratch like me, remember that the dry ones can take a longer to cook. For this reason, sort, clean and soak them overnight then boil them the next day. Soaking helps to soften them and reduce the cooking time

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Main Course, Soup
Healthy Chickpea stew-Gluten Free

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