Chickpea Peanut Stew
on Nov 20, 2016, Updated Jul 24, 2024
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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
- 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.
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.
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
Did you try this recipe? I’d love to hear about it! Scroll down to the comment section to leave a star rating and review.
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Peanut Chickpea Rice Stew
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!
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)
- 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 baby spinach, fresh baby spinach (150 g)
- 15 oz can chickpeas, drained and rinsed (1.5 cups)
Instructions
- 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.
- Stir in the spices, salt, pepper and tomato paste and sauté for 2-3 more minutes.
- Add everything except the lime, spinach and chickpeas. Stir well to combine.
- Simmer for approximately 20 minutes until the rice is cooked, the carrots are fork tender and the stew has thickened.
- Stir in the lime, spinach and chickpeas and turn off the heat. Let sit for a few minutes to allow the spinach to wilt.
- Serve right away topped with fresh cilantro, if desired.
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!
Nutrition
Serving: 1serving, Calories: 301kcal, Carbohydrates: 37g, Protein: 11g, Fat: 14g, Sodium: 601mg, Potassium: 842mg, Fiber: 8g, Sugar: 9g, Vitamin A: 713IU, Vitamin C: 20mg, Calcium: 120mg, Iron: 4mg
Like this recipe? Rate and comment below!
OMG! This was delicious. Nixed the carrots (because we eat them all the time!) and added extra chick peas (I’m convinced that I was one in a past life 😂), added a little extra peanut butter (because I’m just like that), and only 1T. instead of 2T. tomato paste (because mine tends to be quite sweet). Just MINOR changes to this recipe and for personal taste. The basics, though – this is a GREAT recipe. I kept walking by my soup pot and having “just one more spoonful.” You know that your soup is great when you Jones it yourself! Thanks so much, Deryn! Great recipe.
Haha, that’s awesome. I’m so glad you loved it!
This was amazing! I’m very new to Vegetarian eating and I have to say this was delicious, filly and made me want to go back for more. Pretty simple too. I’ve already sent it to all my family to try.
This dish is looking very beautiful.. Definitely it is a healthy food for kids and families.
Sounds great, heading over there to check it out now!
Hi Deryn,
Beautiful looking dish – I recently had a peanut satay stew from a small place in Paris called Bob’s Kitchen, and I’m a complete convert! Will definitely have to try this.
Besma (Curiously Conscious)
Looks like a yummy lunch … hope it tasted as good as it looks!
Delicious! I love peanuts and rice!