30 Best Vegan Recipes #24
24. Chickpea Stew
Ingredients
- 1 cup dried chickpeas (or two 15-ounce cans chickpeas, drained)
- 1 tbsp oil (or ¼ cup water)
- 1 medium onion, minced
- 2 cloves garlic, minced
- ¼ cup red bell pepper, chopped
- 1 medium tomato, chopped
- 1 carrot, diced
- 1 tsp dried parsley
- ½ tsp dried basil
- ½ tsp dried oregano
- 1 tbsp tomato paste
- 2 cups liquid from boiled chickpeas or vegetable broth
- ½ tsp cayenne pepper (optional)
- ¼ tsp salt (or to taste)
Instructions
- If using dried chickpeas, sort, wash, and soak them overnight. The next day, drain and rinse chickpeas.
- Cover the chickpeas with water (about 2 inches above the chickpeas) and bring to a boil on medium heat. Lower heat to simmer and cook until tender, about 1 hour.
- Drain the chickpeas and reserve 2 cups of the cooking liquid (aquafaba). Set aside.
- If using canned chickpeas, skip the above steps and start here.
- Heat oil or water in a large saucepan over medium-high heat. Add the onions and cook until soft, about 3 minutes.
- Add garlic and cook for 30 seconds, stirring constantly. Then add the bell pepper, tomatoes, carrots, chickpeas, parsley, basil, and oregano.
- Add the tomato paste and vegetable broth or reserved chickpea water. Cover and bring to a boil. Reduce to a simmer for 20-30 minutes or until thickened.
- Mash some of the chickpeas with the back of a fork to thicken the stew.
- Check seasoning and add cayenne pepper, salt, and pepper as needed.
- Serve with brown rice for a delicious meal.
Notes
Source: Healthier Steps
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