Curried Chickpea Stew
This vegan curried chickpea stew takes just 30 minutes to make in one pot with basic pantry ingredients.
About the Recipe
This hearty and satisfying chickpea stew is perfect for those looking for a wholesome plant-based meal that’s easy to make and packed with nutrition. Even better, the rice is added right into the stew, making it a one-pot meal that requires minimal clean-up.
The stew is seasoned with a blend of curry-inspired spices, including cumin, turmeric, and curry powder, which not only add a flavor but also provide health benefits.
The addition of onion, garlic, ginger, tomatoes, coconut milk, and spinach further enhances the nutritional and flavour profile. You can find similar ingredients in my curried lentil soup and chickpea potato stew.
The chickpeas, which are a great source of plant-based protein and fiber, make this dish especially filling and nutritious.
Overall, this recipe is straightforward and easy to follow, making it a perfect weeknight dinner option that’s always a crowd-pleaser.
The full list of ingredients with measurements can be found in the recipe card at the end of the post.
- Onion: You can use white onion or yellow onion.
- Garlic & Ginger: The recipe calls for fresh garlic and ginger but you can substitute 1 tsp garlic powder and ground ginger in a pinch.
- Diced Tomatoes: Any canned diced tomatoes work but fire-roasted is best for extra flavour.
- Coconut Milk: The recipe calls for light coconut milk but you can use full-fat coconut milk if that’s what you have.
- Chickpeas: The recipe calls for drained and rinsed canned chickpeas but you could also cook your own from scratch.
- Rice: Use basmati or jasmine rice. You can substitute quinoa or another grain, you’ll just need to adjust the cooking time accordingly.
- Spinach: Use regular or baby fresh spinach. You can omit this or substitute finely chopped kale.
- For a thinner consistency like soup, increase the vegetable broth to 3 cups.
- Add extra veggies like 1 cup cubed potato, butternut squash or sweet potato, 1 diced bell pepper, 1 cup chopped zucchini, 1 cup chopped carrot or 1-2 cups chopped cauliflower.
Step 1: Cook Onion and Garlic
Saute the onions, garlic and ginger for 5-6 minutes until soft and fragrant.
You can use 1 tbsp of oil, water or vegetable broth to cook the veggies.
If you’re adding any extra veggies, add them after cooking the onion, garlic and ginger and cook for 1-2 minutes before adding the spices.
Step 2: Add Spices
Next, add all the spices and cook for 2-3 minutes to toast the spices, stirring constantly .
Step 3: Simmer Stew
Add everything except for the spinach and lime and simmer uncovered for 15-20 minutes until the rice is tender.
Step 4: Add Spinach & Lime
Stir in the spinach and lime, turn the heat off and let sit for 5 minutes. That’s it!
Serve your stew right away, topped with fresh cilantro and another squeeze of fresh lime juice. Even better, fresh naan or pita for dipping.
Yes. This recipe freezes well. To freeze, cool then transfer to freezer bags or an airtight container and freeze up to 3 months.
Thaw overnight in the fridge and then reheat in a pot on the stovetop or in individual portions in the microwave until heated through.
Yes, you can use dried chickpeas instead of canned but you’ll need to either soak them overnight and cook them before using in the recipe.
The stew is delicious on its on but you can also serve it with fresh, warm naan or pita for dipping.
Mango chutney or raita would be yummy as a topping. Roasted vegetables, this roasted cauliflower salad or any light green salad would pair well for side dishes. It would also be good with some crispy tofu mixed in for extra protein.
How to Store
- Store in an airtight container in the fridge for up to 5 days.
- Reheat as needed in a pot on the stovetop or in the microwave.
- The stew will continue to thicken with time. You can stir in some broth or water to adjust the consistency when you reheat it, if desired.
- To freeze, cool and store in freezer bags or an airtight container for up to 3 months. Thaw overnight in the fridge.
Did you try this recipe? I’d love to hear about it! Scroll down to the comment section to leave a star rating and review.
This healthy, hearty curried chickpea stew with rice and spinach takes just 30 minutes to make in 1 pot, is packed with nutrition, and keeps well for healthy meals all week.
- 1 medium white onion, finely diced (about 2 cups)
- 1 tbsp fresh ginger, minced
- 4 cloves garlic, minced (about 1.5 tbsp)
- 1/2 tsp salt
- 2 tbsp curry powder
- 2 tsp cumin
- 1 tsp turmeric
- 1/2 tsp red pepper flakes, optional
- 1 x 28 oz. can diced tomatoes with the juices
- 2 x 19 oz. cans chickpeas, drained and well-rinsed (about 4 cups)
- 1 x 400 mL can light coconut milk
- 1.5 cups vegetable broth (354 mL)
- 1/2 cup uncooked jasmine or basmati rice (92 g)
- 1 x 10 oz. bag baby spinach
- 1–2 tbsp fresh lime juice, optional
- finely chopped cilantro for topping, optional
- Cook Onion, Garlic & Ginger: Add the onion, garlic, ginger and salt to a soup pot with 1 tbsp oil, vegetable broth or water for cooking. Saute for 5-6 minutes until softened and fragrant.
- Toast Spices: Add all of the spices and cook for 2-3 minutes, stirring constantly.
- Add Liquids, Chickpeas and Rice: Add the diced tomatoes, chickpeas, coconut milk, broth and rice.
- Cook Stew: Simmer uncovered over medium heat for 15-20 minutes, or until the rice is tender.
- Add Spinach and Lime: Stir in the spinach and a squeeze of lime juice, turn off the heat and let sit for 4-5 more minutes until the spinach has wilted and mixed into the stew.
- Season and Serve: Season with salt and pepper, if needed, and serve right away topped with finely chopped fresh cilantro and more lime.
If storing leftovers, let them cool then store in a sealed container in the fridge for up to 5 days or freeze for up to 2 months.
- Serving Size: 1
- Calories: 310
- Fat: 6 g
- Carbohydrates: 52 g
- Fiber: 9 g
- Protein: 13 g
Keywords: curried chickpea stew
This recipe was originally published August 20, 2015.