0 from 12 votes
Vegan Chickpea Stew (Gluten-free)
This vegan chickpea stew is made with lots of vegetables and simple ingredients, coming together in under 30 minutes. It's wholesome, comforting and hearty, making an ideal dish for a gluten-free weeknight dinner.
Cook Time
0 mins
Total Time
27 mins
Servings: 4
Calories: 247 kcal
Course:
Main Course
Cuisine:
Vegan
Ingredients
- 1 tbsp olive oil
- 1 large onion diced
- 2 cloves garlic minced
- 2 large carrots peeled and chopped
- 2 large bell peppers diced
- 3 tbsp tomato paste
- 3 cups cauliflower florets
- 1 large zucchini chopped
- 7 oz tomatoes diced
- 2 tsp smoked paprika
- 1 tsp cumin
- ½ tsp Turmeric
- 2 cans chickpeas (1 ½ cups or 14 oz cooked chickpeas)
- 2 cans tinned tomatoes (14 oz)
- 3 cups veggie broth
- 2 tbsp tamari
- 1 tbsp dried basil
- 1 tbsp dried thyme
- 1 tbsp maple syrup
- 2 cups spinach
Instructions
- Heat olive oil in a pan over a medium heat, adding the onion and garlic. Cook for 2-3 minutes to allow them to soften.
- Add the carrots and bell peppers together with the tomato paste, cooking for 3-4 minutes more.
- Now add the cauliflower, zucchini and tomatoes. Stir the vegetables together, then add the paprika, cumin and turmeric. Cook for around 5 minutes, stirring frequently.
- Add the chickpeas, tinned tomatoes, veggie broth, tamari, dried basil, dried thyme and maple syrup. Simmer for 15 minutes, stirring occasionally. You may wish to add more veggie broth if necessary to achieve your desired thickness.
- At the last minute, stir in the spinach and serve with rice or any other side of your choice when it wilts.
Cup of Yum
Nutrition Information
Calories
247kcal
(12%)
Carbohydrates
46g
(15%)
Protein
10g
(20%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Sodium
1650mg
(69%)
Potassium
1801mg
(51%)
Fiber
12g
(48%)
Sugar
27g
(54%)
Vitamin A
12105IU
(242%)
Vitamin C
194mg
(216%)
Calcium
198mg
(20%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 247
% Daily Value*
| Calories | 247kcal | 12% |
| Carbohydrates | 46g | 15% |
| Protein | 10g | 20% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 1650mg | 69% |
| Potassium | 1801mg | 38% |
| Fiber | 12g | 48% |
| Sugar | 27g | 54% |
| Vitamin A | 12105IU | 242% |
| Vitamin C | 194mg | 216% |
| Calcium | 198mg | 20% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.