Vegan Chickpea Quinoa Stew
This gluten-free and vegan chickpea quinoa stew features a delicious broth made from spices, coconut milk and tomatoes that makes a warming, flavourful and nourishing base for chickpeas, quinoa and veggies.
This veggie stew is hearty, healthy and easy to make in 30 minutes. 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.
Table of Contents
Features
- Dietary 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
Complete list of ingredients with amounts and full instructions is located in the recipe card below. This section covers ingredient and substitution considerations.
- 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.
Related Recipes
- Curried Chickpea Potato Stew
- Vegan Chickpea Curry Stew
- Vegan Sweet Potato Peanut Stew
- Curried Chickpea Quinoa Salad
- Sweet Potato Chickpea Curry
Did you try this recipe? I’d love to hear about it! Click here to leave a review.
PrintVegan Chickpea Quinoa Stew
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Prep Time: 10 mins
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Cook Time: 20 mins
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Total Time: 30 minutes
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Yield: 6
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Category: Stew
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Method: Stovetop
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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.
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
- 1 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 Size: 1/6th of recipe (approx. 350 g)
- Calories: 197
- Fat: 4 g
- Carbohydrates: 33 g
- Protein: 9 g
Keywords: chickpea quinoa stew
Originally published January 16, 2018.
This recipe is so easy to make and was a hit with my husband and 15 month old daughter! Highly recommend it and will for sure be making it again. My only modification was heating up a dash of oil and ‘toasting’ the spices before adding in the onion, celery, carrots, garlic and ginger. So yummy!
★★★★★
I make this all the time (even in August when it’s scorching out). One of my favorite recipes, and my husband loves it too!!
★★★★★
Haha, that’s awesome. Glad to hear it!
so delish, easy to make. used brown quinoa = more crunchy texture. added 1 c ckd rice for extra body and only used 1 can tomatoes. canned foods add BPA, an endocrine-disrupting chemical used to line most canned foods. even those “without” BPA may use BPB, BPC, BPS, BPZ … yes, lots of alphabets to substitute diff. forms of plastic for another form of plastic.
★★★★★
Glad you enjoyed it!
Hi Deryn, I posted a comment on this recipe earlier last year and have to say I’ve lost count how many times I’ve made it! I just love it along with many of your other recipes. Keep up your good work and for all your followers, if you haven’ t tried this yet make it now. It freezes well too.
★★★★★
Thank you so much! I’m so glad you enjoy the recipe. Nothing makes me happier. 🙂
I make this all the time and LOVE it! So does my husband.
★★★★★
So happy to hear it, Marilyn!! Thank you!
So good!
★★★★★
So glad to hear you enjoyed it!
Another delicious recipe, Deryn..so yummy! Well balanced in flavor and nutrition 🙂
Deryn, having recently found this recipe, I just had to try it! Loved it and now looking forward to trying more of your recipes. Just wish I had found these healthy foods years ago, now in my 70’s and loving cooking and eating healthily. You’re never too old to change!
You’re 100% right, it is NEVER too late to change! I’m so happy to hear you’ve been loving cooking and eating healthy. Glad you found my site! I hope you find more recipes you enjoy. Thanks for the comment, I appreciate it.
Wonderful comfort food!
★★★★★
I just made this for dinner tonight and it was so delicious! Definitely will make this again. Thank you for the great recipe!
Awesome, so glad you enjoyed it! Thanks for letting know, I appreciate that so much! 🙂
Deryn,
I just made this stew for Supper. It was amazing!!!!!!!!!! So easy to make. I didn’t have coriander or cilantro but it was still tasty. Next time I make it I will make sure I have all the ingredients. I also added 3 small sweet potatoes.
★★★★★
Awesome, Laura! So happy you liked it. Sounds great with sweet potato. The coriander isn’t a deal breaker so no worries, add it next time if you have it! You could also use some turmeric or garam masala to switch it up a bit. Thanks for your comment!
For a contemplating, semi-vegan???? I thought this was pretty good! Thank you for sharing! One question though: The recipe didn’t say whether to use ground coriander or coriander seed. I used the seeds, because that’s what I had on hand, but I wasn’t a fan of that texture. What kind did you use?
Ground coriander, I will add that. Thanks! Glad you enjoyed it. 🙂
This was a great recipe! I wanted this for my dinner for after work. So I put all the ingredients in except for the chickpeas, cilantro and coconut milk in my instant pot. I set the timer to have it ready for when I got home. I simply added the remaining ingredients, let it sit and it turned out fantastic! Definitely will be making this again!
★★★★★
This is so yummy! Will definitely make again & again!
YES! So good, isn’t it? Glad you liked it! Thanks 🙂
hi there,
Just wondering if this recipe is freezable?
Thank you x
Yes, no problem.
This is totally random but I love the bowls! Where are they from?
I actually got them at HomeSense for just a few dollars!
This soup is awesome! It really exceeded my expectations! I used full-fat coconut milk and I loved the hint of coconut flavor it gave the soup, and it worked really well with the cilantro.
★★★★★
Yay!! So happy you enjoyed it! I love the coconut milk in there too, so yummy!
Delicious!! I used full fat coconut milk as that’s what was in the pantry. Sooo good! Will make again!
★★★★★
So happy to hear that Marilyn! It is really nice with the full-fat coconut milk, it makes the broth so creamy!
I made this recipe last night for dinner. It was delicious. I added a zucchini to it.I also substituted couscous instead of quinoa. This goes great with french bread. My husband loved all the flavors as well. I will definitely make this again.
★★★★★
Awesome, Julie!! So happy you guys liked it, sounds great with zucchini!
going to make this tonight, but just so you know, you mention spinach in the opening paragraph then don’t list it in the ingredients
Oops, yes I need to fix that! I didn’t end up adding spinach to the recipe. Thanks!
Yummy, once again a dish I would make as a meal, one I would share with friends. Quick easy and full of nutritional value, for our health and wellness.
Every couple of days I read and brows food blogs with my breakfast smoothie, so I am not hungry to rush in to prepare these dishes. Most of these ingredients are part of my weekly shopping or in my pantry which is a plus in making under 30 min meals.
Thanks Deryn
Thank YOU, Jeff!! Hope you enjoy the recipe if you try it!