Spicy Chickpea Stew

Last winter, when my kitchen felt too quiet and my body needed something more than takeout, I threw together whatever was in my pantry. This stew emerged from that improvisation, and now it is the meal I crave when I want comfort without heaviness. The way smoked paprika meets bright lemon has become my favorite flavor surprise.

My sister was skeptical about plant-based meals until I served her this stew with a hunk of crusty bread. She kept asking what made it so flavorful, then went back for thirds. Now she texts me every time she makes it, usually with some small variation she tried on her own.

Ingredients

• 2 tablespoons olive oil: This creates the foundation for sautéing your vegetables and carries all those warm spices throughout the stew
• 1 large onion, diced: Onion provides the sweet, aromatic base that deepens as it cooks down
• 2 garlic cloves, minced: Fresh garlic blooms in the hot oil and infuses every spoonful with its signature warmth
• 2 medium carrots, diced: These add natural sweetness and hold their shape beautifully during simmering
• 1 red bell pepper, diced: Red bell pepper brings subtle sweetness and vibrant color to the bowl
• 1 zucchini, diced: Zucchini softens into silky bites that soak up the spiced broth
• 2 cans chickpeas (15 oz / 400 g each), drained and rinsed: Chickpeas provide the hearty protein backbone and satisfying texture
• 1 teaspoon ground cumin: Cumin adds that earthy, nutty essence essential to Mediterranean flavors
• 1 teaspoon ground coriander: Coriander brings citrusy floral notes that brighten the spice blend
• 1 teaspoon smoked paprika: This is the secret ingredient that adds depth and a subtle smoky finish
• 1/2 teaspoon ground turmeric: Turmeric contributes warm color and mild earthiness while supporting healthy inflammation
• 1/2 teaspoon chili flakes: Adjust this to your heat preference, but do not skip it entirely
• 1/2 teaspoon ground black pepper: Freshly ground pepper adds gentle heat and helps activate the turmeric
• 1 teaspoon sea salt: Salt brings all the flavors together and enhances the natural sweetness of vegetables
• 1 can (14 oz / 400 g) diced tomatoes: Tomatoes provide acidity and body to create a rich, broth-like consistency
• 3 cups (720 ml) vegetable broth: Broth forms the liquid base, so choose one you enjoy drinking on its own
• 2 cups (60 g) fresh spinach or kale, chopped: Leafy greens wilt in at the end, adding color, nutrients, and texture
• Juice of 1 lemon: Lemon juice cuts through the richness and makes all the spices sing
• Fresh cilantro or parsley, chopped: Fresh herbs add a bright finish that wakes up the whole bowl

Instructions

Warm the pot and soften the onion:

Heat olive oil in a large pot or Dutch oven over medium heat, then add the diced onion and sauté for 3 to 4 minutes until it turns translucent and fragrant

Add the remaining vegetables:

Stir in the garlic, carrots, red bell pepper, and zucchini, then cook for about 5 minutes, stirring occasionally, until they begin to soften

Bloom the spices:

Sprinkle in the cumin, coriander, smoked paprika, turmeric, chili flakes, black pepper, and salt, then cook for just 1 minute until the spices become deeply aromatic

Build the stew base:

Add the chickpeas, diced tomatoes, and vegetable broth, then bring everything to a gentle boil

Simmer to develop flavor:

Reduce the heat and let the stew simmer uncovered for 20 to 25 minutes, stirring occasionally, until the broth thickens slightly and the vegetables are tender

Wilt in the greens:

Stir in the spinach or kale and cook for 2 to 3 minutes until just wilted and vibrant

Brighten with lemon:

Stir in the fresh lemon juice, taste the stew, and adjust the salt or chili flakes if needed

Finish and serve:

Ladle the hot stew into bowls and garnish generously with chopped cilantro or parsley

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This recipe became my go-to when a friend was recovering from surgery and needed nourishing meals she could freeze. She told me it was the first thing that actually tasted good after weeks of bland food, and her gratitude made every simmer minute worth it.

Making It Your Own

Sometimes I add a diced sweet potato along with the carrots for extra creaminess and natural sweetness. Other times, when I want more substance, I stir in a handful of quinoa during the last 15 minutes of simmering. Small changes keep this stew feeling fresh every time I make it.

Serving Suggestions

This stew is substantial on its own, but a scoop of brown rice or a slice of toasted sourdough makes it even more satisfying. I also love it over roasted cauliflower rice when I want to keep it light but filling. The possibilities are endless, and leftovers make excellent lunches.

Storage and Meal Prep

The stew keeps beautifully in the refrigerator for up to 5 days, and the flavors continue to develop as it sits. I often make a double batch and freeze individual portions for those nights when cooking feels impossible.

• Let the stew cool completely before transferring to airtight containers
• Freeze for up to 3 months, and thaw in the refrigerator overnight
• Add a splash of broth when reheating if it looks too thick

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There is something deeply restorative about a bowl of this stew, especially when the days grow short and we all need a little more warmth. I hope it becomes a staple in your kitchen too.

Questions & Answers

→ What makes this stew gut-friendly?

Chickpeas provide prebiotic fiber that nourishes beneficial gut bacteria, while the aromatic spices like cumin and coriander support digestive health and reduce inflammation.

→ Can I make this stew in advance?

Absolutely. The flavors deepen overnight, making it perfect for meal prep. Store in the refrigerator for up to 4 days or freeze for up to 3 months.

→ How can I add more protein?

Stir in a cup of red lentils during simmering, or serve with quinoa instead of rice. Both add complete protein while maintaining the Mediterranean profile.

→ What vegetables work well as substitutions?

Sweet potato, eggplant, butternut squash or Swiss chard all complement the spice blend. Add hearty vegetables earlier and delicate greens like spinach in the final minutes.

→ Is this suitable for batch cooking?

This stew doubles easily and freezes beautifully. The chickpeas maintain texture through freezing and reheating, making it ideal for stocking your freezer with healthy meals.

→ How do I adjust the spice level?

Start with half the chili flakes for a milder version. For more heat, add a diced jalapeño with the vegetables or serve with hot sauce on the side.