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. It’s 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.
Recipe Nutritional Benefits
This stew contains 9 grams of plant-based protein per serving with 4 grams of fat and 33 grams of energizing, complex carbs ready to fuel up your day. It’s also low in sugar, contains 9 grams of dietary fibre, 75% of your daily vitamin A and around 15% of your daily vitamin C, iron and calcium.
Let’s take a look at what the specific ingredients have to offer.
Quinoa is a very good source of magnesium and manganese and contains good levels of vitamin B2, vitamin E, fibre, iron, phosphorus, copper and zinc. It’s also naturally gluten-free and tends to be the least allergenic of whole grains. Quinoa also has an excellent amino acid profile because it contains all the essential amino acids, making it a great source of plant-based protein.
Garbanzo beans are an excellent source of fibre, folic acid and manganese and contain iron, magnesium, folic acid, copper and zinc. They’re a great source of fibre meaning they can help lower cholesterol and improve blood sugar levels.
Tomatoes are an excellent source of beta-carotene, vitamin C, carotenes and vitamin K and a good source of vitamin B6, folic acid, pantothenic acid, niacin and fibre. Beta-carotene has been shown to be extremely protective against breast, colon, lung, skin and prostate cancer. It’s also been shown to lower the risk of heart disease and cataracts. The lycopene in tomatoes also helps prevent these diseases and others by neutralizing free radicals.
Thanks to the carrot, onion, cilantro, curry powder, celery, garlic and ginger, along with everything we already talked about, you’ll be getting a range of other important micronutrients, anti-inflammatory benefits and antioxidants.
But besides all that, it tastes awesome too!
Vegan Chickpea Quinoa Stew
This stew is really easy to make in under 30 minutes with every day, healthy ingredients and it has tons of flavour and nutrition, plus the flavours get even better the next day making it perfect for food prep.
If you’re looking for more healthy, cozy stew recipes, you’ve gotta try my Red Curry Rice and Lentil Stew, Lentil Sweet Potato Stew with Kale, Slow Cooker Root Vegetable Stew and Sweet Potato Peanut Stew.Print
This hearty stew is so full of flavour and nutrition you’ll want to keep it in rotation all winter long. It’s high in fibre, low in fat and contains 9 grams of plant-based protein per serving. Quinoa and chickpeas are both energizing sources of carbohydrates and they taste amazing paired up with veggies and a curried coconut tomato broth.
- 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
- 3 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
- Add the carrot, celery, onion, garlic and ginger to a soup pot with a bit of the vegetable broth and cook for 5-10 minutes until starting to soften.
- 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.
- Season with salt and pepper.
- Serve right away or store in the fridge for up to 5 days or freezer for up to 3 months.
- Serving Size: 1/6th of recipe (350 g)
- Calories: 197
- Fat: 4 g
- Carbohydrates: 33 g
- Protein: 9 g