Hearty Chickpea & Spinach Stew – A Vegan Comfort Classic
When I’m craving something warm and comforting, nothing beats a hearty stew. Recently, I decided to tweak my favorite chickpea and spinach stew to make it entirely vegan and even simpler to prepare. Trust me, it’s just as delicious and packed with protein to keep you energized all day long!
Hearty Chickpea & Spinach Stew – A Vegan Comfort Classic
Ingredients
- Chickpeas: 2 15 oz cans low-sodium chickpeas, rinsed and drained
- Olive Oil: 1 tablespoon
- Vegetables: 1 medium onion chopped (or pre-chopped)
- 2 medium carrots diced (about 3/4 cup)
- 4 cloves garlic minced (or 1/2 teaspoon garlic powder)
- Flavor Enhancers: 3 tablespoons tomato paste
- 4 cups vegetable broth low-sodium preferred
- ½ teaspoon dried oregano
- ½ teaspoon crushed fennel seeds
- ½ teaspoon crushed red pepper flakes adjust to taste
- ¼ teaspoon black pepper
- ⅛ teaspoon salt optional, adjust to taste
- Spinach: 3 cups frozen spinach IQF or thawed and drained
- Optional: Nutritional yeast or vegan Parmesan for a cheesy kick
Instructions
- Prep the Vegetables:
- Start by chopping the onion and dicing the carrots. If you’re short on time, use pre-chopped vegetables from the store to save time.
- Mash the Chickpeas:
- Take one can of chickpeas and mash them with a fork or potato masher. This will help thicken the stew naturally.
- Sauté the Veggies:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced carrots, and minced garlic. Sauté for about 5 minutes until the vegetables soften and the aroma fills your kitchen.
- Spice it Up:
- Sprinkle in the dried oregano, crushed fennel seeds, and red pepper flakes. Stir for another minute to let the spices bloom.
- Add Tomato Paste:
- Stir in the tomato paste and cook for about 30 seconds to deepen the flavors and create a savory base.
- Broth & Chickpeas:
- Pour in the vegetable broth, then add both the mashed and whole chickpeas. Stir well, season with black pepper and salt, and bring the mixture to a gentle simmer.
- Simmer:
- Reduce the heat to medium-low, cover the pot, and simmer for 10 minutes, allowing the flavors to meld together.
- Spinach Time:
- Stir in the frozen spinach and cook for an additional 2 minutes until heated through. If you prefer softer spinach, cook it longer.
- Taste & Serve:
- Adjust seasoning to taste. For a cheesy flavor, sprinkle nutritional yeast or vegan Parmesan on top. Serve hot and enjoy!
Notes
Notes & Tips:
- Frozen Spinach Tip:
Individually quick-frozen (IQF) spinach is the easiest option. If unavailable, thaw and drain regular frozen spinach before adding. - Mash Chickpeas:
Mashing one can of chickpeas adds thickness and texture to the stew. - Customize Veggies:
Feel free to add other veggies like celery, sweet potatoes, or zucchini to the mix for added flavor and nutrition.
