Curried Chickpea Potato Stew
Cooler weather has arrived so what better time to warm up with this cozy vegan curried chickpea potato stew. This hearty stew features carrots, onions, chickpeas, cauliflower, peas and zucchini with red curry paste and tender potatoes. It’s easy to make with basic ingredients, low in fat, full of flavour, naturally gluten-free, oil-free and works well for meal prep.
Chickpea Potato Stew Ingredients
I am in love with the flavours and texture is this stew. Little bites of green peas and chickpeas amongst the tender potatoes, carrot and cauliflower is so good and you can’t beat the red curry flavour. Here’s what you’ll need to make this stew:
- Vegetables. I used zucchini, carrot, onion, green peas, cauliflower and potato, specifically yellow peeled potatoes. Russet potatoes are okay too. If you don’t have zucchini, cauliflower or carrot on hand or their not you’re favourite, you can adjust the amounts of each or replace any of them with other veggies such as squash, eggplant or bell peppers. You could sub the potato for sweet potato or butternut squash but I’d recommending keeping the potato as is.
- Light coconut milk. To create the delicious, creamy, curried coconut base, I used one can of light coconut milk. I don’t really like using full-fat coconut milk in recipes because I find it a bit too heavy but you can if you want to. The stew will be a bit thicker and creamier if you do but it’s still delicious with light. Not all canned coconut milk is created equal so it may take some experimenting to find one you like. I use Earth’s Choice Light Coconut Milk but Thai Kitchen and Native Forest are also good.
- Vegetable broth. I used 1 cup of vegetable broth, well, I actually I created broth with a bouillon cube and hot water. You can use homemade broth, carton broth or a cube or powder. I pretty much always use bouillon cubes when I need broth because I can keep them in my pantry and not have to worry about them going bad. I like the GoBio Organic Vegetable Bouillon Cubes or Better Than Bouillon Vegetable Base.
- Red Curry Paste. To create the Thai-inspired curry flavour for this stew, I used Thai Kitchen Red Curry Paste and some turmeric. I like the Thai Kitchen paste since it doesn’t contain fish sauce or anchovies like some other brands do. Use any red curry paste you like, just read the ingredients to make sure they’re suitable for you.
- Chickpeas. For extra protein, fibre and texture, I added a can of chickpeas to finish off the stew. Chickpeas are a good source of nutrition in a plant-based diet and you’ll find them added to many of my soup and stew recipes to make them more substantial and add nutrition.
That’s about it aside from some garlic and ginger! This dish comes together in about 40 minutes including chopping time. Once you get it going on the stove, it will be ready in under 30 minutes.
Chickpea Potato Stew
You’ll want this stew on repeat all Fall and Winter long. It’s a great option for meal prep as the flavours only improve the next day plus it’s filling, inexpensive and easy to make. You’ll just need one pot and about 40 minutes including prep time to get this on the table.
Choose Your Veggies
You can vary it based on whatever veggies you have on hand or just by preference. I used carrot, cauliflower, zucchini and peas in the recipe but sweet potato, squash, broccoli and peppers all work well.
Recipe Nutrition Details
This recipe makes 6 entree-sized portions of 450 grams each. Each serving provides 273 calories with 51 grams of carbohydrates, 3 grams of fat and 11 grams of protein. You’ll also be getting 10 grams of dietary fibre with 100% of your daily vitamin A and vitamin C requirements and 20% of your daily iron requirement. It’s also a good source of B vitamins, vitamin K, folate, copper and manganese.
More Vegan Stews and Soups
Loving this curried stew? Here’s some more healthy stew recipes to keep you warm and cozy all winter.Print
- 1 white onion, diced (approx. 2 cups, 350 g)
- 3 cloves garlic, minced
- 2 tsp fresh ginger, minced
- 1 tsp turmeric
- 3 tbsp red curry paste
- 4 carrots, peeled and chopped (approx. 2 cups, 300 g)
- 4 cups peeled and cubed potato (660 g)
- 2 cups chopped cauliflower (250 g)
- 1/2 a medium zucchini, diced (approx. 1 cup, 125 g)
- 1 can light coconut milk
- 1 cup vegetable broth
- 1.5 cups green peas (200 g)
- 1 x 19 oz. can chickpeas (approx. 2 cups)
- salt and pepper, to taste
- Saute the onion and garlic in a splash of water or broth in a pot over medium heat for a few minutes.
- Add the garlic, ginger, turmericnad curry paste and continue stirring.
- Add all the veggies and continue cooking and stirring for a few minutes.
- Add the stock and coconut and simmer over low heat stirring occasionally for approximately 25-30 minutes or until the potatoes are tender and the stew is starting to thicken.
- Stir in the peas and chickpeas, turn off the heat and let sit for another 5 minutes.
- Serve right away with fresh cilantro or store in the fridge for up to 5 days.
- Serving Size: 1
- Calories: 273
- Fat: 3 g
- Carbohydrates: 51 g
- Fiber: 10 g
- Protein: 11 g