This gluten-free, vegan chickpea quinoa stew lands somewhere between a stew and a hearty soup. The broth is made from Indian spices, coconut milk and diced tomatoes and makes a warming, flavourful and nourishing base for chickpeas, quinoa and veggies.

Gluten-Free Vegan Chickpea Quinoa Stew | Running on Real Food

Gluten-Free Vegan Chickpea Quinoa Stew | Running on Real Food

This veggie stew is hearty, healthy, easy to make in under 30 minutes, made with simple ingredients and can be made in advance as part of your weekly meal prep. However, since it’s so quick and easy, it also makes a great choice for a quick and satisfying weeknight dinner too. The flavours only improve the next day!

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Gluten-Free Vegan Chickpea Quinoa Stew | Running on Real Food

Vegan Chickpea Quinoa Stew

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Category: Stew
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan

This hearty stew is so full of flavour and nutrition you’ll want to keep it in rotation year-round. It’s high in fibre, low in fat and contains 9 grams of plant-based protein per serving and the quinoa and chickpeas taste amazing paired up with veggies in a curried coconut tomato broth.


Scale

Ingredients

  • 1 cup peeled and chopped carrot (130 g, about 2 large carrots)
  • 1 cup chopped celery (130 g, about 3 medium ribs)
  • 1 heaping cup diced white onion (175 g, 1/2 a large or one small onion)
  • 3 cloves garlic, minced
  • 1 tbsp peeled and minced fresh ginger
  • 2 tsp curry powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 23 cups vegetable broth
  • 1/2 cup uncooked quinoa (80 g)
  • 1 28 oz. can no-salt added diced tomatoes, with the juice
  • 1 19 oz. can chickpeas, drained and rinsed (or 2 cups cooked, 330 g)
  • 1/2 cup light coconut milk (or full-fat for a thicker, creamier stew)
  • 1/2 cup packed, fresh cilantro, finely chopped
  • salt and pepper, to taste

Instructions

  1. Add the carrot, celery, onion, garlic and ginger to a large soup pot with 2 tbsp of the vegetable broth and cook for 6-7 minutes over medium heat until softened and fragrant, stirring often.
  2. Stir in the spices and cook for another minute.
  3. Add 2 cups of the broth, quinoa and diced tomatoes and lightly simmer for 15 minutes until the quinoa is cooked.
  4. Stir in the chickpeas, coconut milk and cilantro, turn off the heat and let it sit another 5-10 minutes to thicken. If needed, stir in the additional 1 cup of vegetable broth to adjust the thickness. Consider it will thicken after storing.
  5. Season with salt and pepper, to taste.
  6. Serve right away or store in the fridge for up to 5 days or freezer for up to 3 months.

Nutrition

  • Serving Size: 1 (350 g)
  • Calories: 197
  • Fat: 4 g
  • Carbohydrates: 33 g
  • Protein: 9 g

Keywords: chickpea quinoa stew