Vegan Chickpea Quinoa Stew

4.88 from 16 votes

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This vegan chickpea quinoa stew features a delicious broth made from spices, coconut milk and tomatoes that makes a flavourful base for chickpeas, quinoa and veggies. It’s hearty, healthy and easy to make in 30 minutes!

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Overhead view of a bowl of chickpea curry stew with a spoon in it.

You’ll love it for meal prep as the flavours only improve the next day but it’s also quick and easy enough to throw together any night of the week.

Chickpeas are perfect for adding fiber and plant-based protein to soups and stews. You can also try them in this Vegan Curried Chickpea Stew, Chickpea Potato Curry Stew and Vegan Sweet Potato Peanut Stew.

Features

  • Vegan, gluten-free, oil-free.
  • Easy to make in 30 minutes with simple ingredients.
  • Perfect for meal prep, stores well and flavours only improve with time.
  • Great freezer-meal you can pull as needed for dinner in a pinch.

Ingredient Notes

Visual list of ingredients for making a chickpea and quinoa stew.

This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.

  • Veggies: The recipe calls for carrot, celery, onion and onion. I’d recommend using all of them though the amounts don’t have to be exact.
  • Garlic and Ginger: Use fresh if you have them though the fresh ginger can be substituted with 1 tsp ground ginger if needed.
  • Spices: You’ll need curry powder, cumin and coriander. I’d recommend using all 3 for the best flavour.
  • Broth: Any homemade or store-bought carton, cube or powder broth works.
  • Quinoa: Any variety works. I like tricolour quinoa for a pop of colour!
  • Diced Tomatoes: Any kind works. I like fire-roasted best though!
  • Chickpeas: Canned chickpeas work just fine but you can use cooked from scratch too if you prefer.
  • Coconut Milk: Light or full-fat coconut milk works here.

Step-by-Step Instructions

  • Step 1: Saute the carrot, celery, onion, garlic and ginger for a few minutes.
  • Step 2: Add the spices and cook another couple minutes.
  • Step 3: Add the broth, quinoa and tomatoes and simmer.
  • Step 4: Add the chickpeas, coconut milk and cilantro and enjoy!

Notes & Tips

  • The veggies are easy to customize. I’d keep the carrot, onion, garlic and ginger but feel free to add an additional 1-2 cups of celery, bell pepper, sweet potato or potato (peel and cut into small cubes) or zucchini.
  • If you’d like to add spice to the recipe, add up to 1 tsp cayenne pepper or chili flakes along with the other spices.
  • Quinoa can be substituted with long-grain white rice or red lentils.

Storing

  • Let cool before storing.
  • Fridge: Store in a sealed container for up to 5 days.
  • Freezer: Store in a freezer-safe container or bag for up to 3 months. Thaw overnight in the fridge then reheat as needed on the stovetop or in the microwave.
  • Stew will thicken after storing. Enjoy as is or adjust the consistency by storing in some water or broth.
Close up of a bowl of quinoa chickpea stew.

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4.88 from 16 votes

Vegan Chickpea Quinoa Stew

By: Deryn Macey
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.
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Servings: 6
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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
  • 2.5 cups vegetable broth, 625 mL
  • 1/2 cup uncooked quinoa, rinsed (80 g)
  • 1 28 oz. can diced tomatoes, with the juices
  • 19 oz. can chickpeas, drained and rinsed (or 2 cups cooked, 360 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 

  • 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.
  • Stir in the spices and cook for another minute.
  • Add the broth, quinoa and diced tomatoes and lightly simmer for 15 minutes until the quinoa is cooked.
  • Stir in the chickpeas, coconut milk and cilantro, turn off the heat and let it sit another 5-10 minutes to thicken. Season with salt and pepper, to taste and enjoy right away.

Notes

Serve right away or store in the fridge for up to 5 days or freezer for up to 3 months. Stew will thicken after storing. Enjoy as is or adjust consistency by stirring in some broth or water. If frozen, thaw overnight in the fridge then reheat as needed on the stovetop or in the microwave.

Nutrition

Serving: 1/6th of recipe (approx. 350 g), Calories: 197kcal, Carbohydrates: 33g, Protein: 9g, Fat: 4g
Like this recipe? Rate and comment below!

Originally published January 16, 2018.

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43 Comments

  1. 5 stars
    Easy, delicious and filling! I had this prepared to eat after running a 1/2 marathon and it was a decision I was extremely grateful ย I made! I topped it with avocado slices and with a side of gf crackers. Love it!

  2. 5 stars
    Hi Deryn!
    Just here to say this recipe was FANTASTIC! Iโ€™ve made a similar recipe in the past from Womenโ€™s Health magazine with sweet potatoes/butternut squash instead of quinoa and eating this I realized itโ€™s the ginger that really makes this recipe! I will be replacing that recipe with this one from now on! As another poster commented, it uses ingredients I always have on hand (I freeze my ginger!) and Iโ€™m sure would be just as tasty with whatever vegetables you need to use up. ย Also, I had no trouble with the liquid to quinoa ratio and wouldnโ€™t have wanted any more quinoa as this continued to thicken as it sat. ย Full disclosure, we arenโ€™t vegan or even vegetarian, but try to incorporate a few meatless meals into our menu.ย 
    Thanks for a new fave! Canโ€™t wait to try more of your recipes!

  3. 4 stars
    Good flavor but mine was more soup than stew. I did end up cooking off more quinoa and adding it in to thicken it up. Had some spinach in my fridge and added that in.