Vegan Chickpea Quinoa Stew

By Deryn Macey

4.88 from 16 votes

on May 14, 2021, Updated Jul 14, 2025

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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!

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

Table of Contents

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 Stew, Chickpea 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.
Diced celery, onion, garlic and carrot cooking in a soup pot.
A mixed of cooked diced celery, carrot and onion in a soup pot.
  • Step 3: Add the broth, quinoa and tomatoes and simmer.
  • Step 4: Add the chickpeas, coconut milk and cilantro and enjoy!
Diced canned tomatoes and uncooked quinoa in broth in a soup pot.
A tomato-based soup with pieces of chopped carrot, celery and onion in it in a soup pot.
Chickpeas, cilantro and coconut milk in a tomato broth in a soup pot.
Tomato stew with chickpeas and quinoa cooking in a soup pot.

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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Bowl of tomato stew with chickpea sand quinoa.
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.

About Deryn Macey

Deryn Macey is a nutrition coach, certified personal trainer, and the creator of Running on Real Food, where she's been sharing nutritious recipes since 2013. She holds a science degree and offers strength training and nutrition coaching through Onward Strong, focusing on strength, sustainable eating habits, and breaking free from diet culture.

Read More About Me

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43 Comments

  1. 5 stars
    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.

    Reply

    1. 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!

      Reply

  2. 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?

    Reply

    2. 5 stars
      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!

      Reply

  6. 5 stars
    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.

    Reply

  8. 5 stars
    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.

    Reply

  9. 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

    Reply

  10. 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

    Reply