Chickpea Peanut Stew

This vegan peanut chickpea stew makes a healthy and delicious one pot meal that’s ready in about 30 minutes.

Features

• Dietary: Vegan, gluten-free, can be oil-free.
• Perfect for meal prep – keep well in the fridge or freezer and flavours improve with time.
• Easy 1-pot meal that’s ready in about 30 minutes with basic pantry ingredients.
• Nutritious and full of flavour!

Ingredient Notes

A complete list of ingredients with amounts and full instructions is located in the printable recipe card below. This section covers ingredient and substitution considerations.

• Oil: Totally fine to skip the oil and just use a bit of water or broth! Otherwise, olive oil, coconut oil or avocado oil works.
• Diced Tomatoes: I like fire-roasted diced tomatoes best but any kind works! Use a no-salt added variety if sodium is a concern.
• Peanut Butter: Use natural peanut butter with no added oil or sugar.
• Spinach: Any greens work here. Try kale, spinach or chard.
• Broth: Any kind of vegetable broth or stock works. The better quality, the better the flavour of the final dish. You can use carton, cubes/bouillon powder or homemade.
• Chickpeas: Canned is easy for convenience but if you cook your own that works too.
• Rice: Jasmine, basmati or any long-grain white rice works. Quick-cooked brown rice would also work.

Storing Instructions

• Fridge: Store in a sealed container for up to 5 days.
• Freezer: Let cool then store in a sealed container or single-serving containers for up to 3 months.
• Reheating: If frozen, thaw overnight in the fridge. Reheat stovetop or in the microwave until heated through.

Related Recipes

• Curried Chickpea Potato Stew
• Lentil Sweet Potato Stew
• Vegan Chickpea Curry Stew
• Butternut Squash Lentil Stew
• Vegan Chickpea Quinoa Stew

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Peanut Chickpea Rice Stew

★★★★★ 5 from 1 reviews

• Author: Deryn Macey
• Prep Time: 10 mins
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 6
• Category: Stew
• Cuisine: American
• Diet: Vegan

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Description

This gluten-free and vegan peanut stew with rice, spinach and chickpeas is easy to make in about 30 minutes and is packed with flavour! 

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Ingredients

• 1 tsp olive oil or water
• 1 tbsp minced ginger (15 g)
• 4 cloves garlic, minced (20 g)
• 1 medium onion, diced (250 g)
• 1 tbsp chili powder
• ½ tsp red pepper flakes 
• ½ tsp black pepper, or more to taste
• ¼ tsp sea salt, or more to taste
• 2 tbsp tomato paste
• 1 red pepper, diced
• 3 carrots, peeled and chopped (about 2 cups, 300 g)
• 1 x 28 oz. can diced tomatoes, with the juices
• ½ cup natural peanut butter (120 g)
• 3 cups vegetable stock (750 mL)
• ¾ cup jasmine or basmati rice, rinsed
• 1 tbsp fresh lime juice
• 6 cups lightly packed, fresh baby spinach (150 g)
• 1 x 15 oz can chickpeas, drained and rinsed (1.5 cups)

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Instructions

1. Heat a large pot over medium heat then add the oil or water, garlic, ginger and onion to a large pot and sauté for about 5 minutes, stirring often.
2. Stir in the spices, salt, pepper and tomato paste and sauté for 2-3 more minutes.
3. Add everything except the lime, spinach and chickpeas. Stir well to combine.
4. Simmer for approximately 20 minutes until the rice is cooked, the carrots are fork tender and the stew has thickened.
5. Stir in the lime, spinach and chickpeas and turn off the heat. Let sit for a few minutes to allow the spinach to wilt.
6. Serve right away topped with fresh cilantro, if desired.

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Notes

Storing: Let cool then store in a sealed container in the fridge for up to 5 days or freezer for up to 3 months. Reheat as needed on the stovetop or in the microwave.

Oil-Free & Nut-Free Options: For an oil-free recipe, saute using water or broth. For a nut-free recipe, use sunflower seed butter or Wowbutter instead of peanut butter. For a peanut-free recipe, almond butter or cashew butter works!

Keywords: chickpea stew, peanut chickpea stew