If you’re searching for a cozy, nourishing dish that bursts with flavors and colors, look no further than this Vegan Vegetable Stew with Chickpeas and Spinach Recipe. It’s a vibrant, warming bowl where tender chickpeas meet fresh spinach and a medley of wholesome vegetables, all simmered to perfection in a fragrant broth. This stew isn’t just comforting; it’s a complete meal that’s easy to prepare, packed with nutrients, and sure to become a favorite in your recipe rotation.
Ingredients You’ll Need
Simple, fresh, and accessible ingredients combine effortlessly to create a stew that’s both hearty and nutritious. Each component offers a unique texture and flavor that layers beautifully in this dish, making every spoonful a delight.
- Olive oil: The foundation for sautéing, adds a subtle richness and helps release the flavors of the vegetables.
- Onion: Provides a sweet, aromatic base that deepens the stew’s flavor.
- Garlic cloves: Adds a punch of savory warmth that enhances the other ingredients.
- Carrots: Bring natural sweetness and a tender bite to the stew.
- Celery stalks: Offer a crisp texture and a mild, peppery flavor.
- Bell pepper: Contributes vibrant color and a slight hint of sweetness.
- Potatoes: Give the stew a comforting, creamy texture when cooked.
- Vegetable broth: The flavorful liquid base that ties all ingredients together.
- Diced tomatoes: Bring acidity and juiciness, balancing the heartier veggies.
- Chickpeas: Add protein and a satisfying bite, making the stew filling and wholesome.
- Green beans: Provide a fresh, slightly crisp contrast to the tender vegetables.
- Dried thyme and oregano: Impart classic herbaceous notes that give the stew a comforting depth.
- Smoked paprika: Adds subtle smokiness and warmth to the flavor profile.
- Salt and pepper: Essential seasonings to enhance and balance all the flavors.
- Spinach leaves: Wilted into the stew at the end for a burst of color and nutrition.
- Lemon juice: Brightens the dish with a fresh, zesty finish.
- Fresh parsley: Used as garnish for a refreshing herbal note and pretty presentation.
How to Make Vegan Vegetable Stew with Chickpeas and Spinach Recipe
Step 1: Sauté the Aromatics
Start by heating olive oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes translucent and fragrant, about 5 minutes. This step builds the perfect flavor base for your stew.
Step 2: Add Garlic, Carrots, and Celery
Toss in the minced garlic, sliced carrots, and chopped celery. Cook for another 3 to 4 minutes until the vegetables begin to soften, releasing wonderful sweet and savory aromas.
Step 3: Combine Vegetables and Broth
Now stir in the bell pepper, diced potatoes, vegetable broth, diced tomatoes with their juice, and the chickpeas. Bring everything to a boil, allowing the flavors to start mingling.
Step 4: Season and Simmer
Reduce the heat to let the stew simmer gently. Add green beans, dried thyme, oregano, smoked paprika, and season with salt and pepper. Cover the pot and let it simmer for about 30 minutes until all the vegetables are tender and have soaked up the seasoning.
Step 5: Finish with Spinach and Lemon
Stir in fresh spinach leaves and lemon juice right before taking the pot off the heat. The spinach will wilt quickly, adding a beautiful pop of green and refreshing flavor to the stew.
Step 6: Final Taste and Garnish
Give your stew a final taste and adjust the seasoning as needed. Serve it piping hot, beautifully garnished with freshly chopped parsley for a touch of freshness and color.
How to Serve Vegan Vegetable Stew with Chickpeas and Spinach Recipe
Garnishes
A sprinkle of fresh parsley is perfect for garnishing this Vegan Vegetable Stew with Chickpeas and Spinach Recipe. You can also add a dollop of vegan yogurt or a drizzle of extra virgin olive oil to enhance richness and visual appeal.
Side Dishes
This stew pairs wonderfully with crusty whole grain bread to soak up all the delicious broth, or a side of fluffy quinoa or brown rice to turn it into an even heartier meal.
Creative Ways to Present
Serve this vegan vegetable stew in rustic bowls to accentuate its homestyle charm. For a fun twist, top with roasted pumpkin seeds or some toasted pine nuts for an added crunch and nutty flavor contrast.
Make Ahead and Storage
Storing Leftovers
Store any leftovers in an airtight container in the fridge for up to 4 days. The flavors deepen overnight, making the stew taste even better the next day.
Freezing
This Vegan Vegetable Stew with Chickpeas and Spinach Recipe freezes beautifully. Allow it to cool completely before transferring to freezer-safe containers. It will keep well for up to 3 months.
Reheating
Reheat gently on the stovetop or in the microwave, adding a splash of water or vegetable broth if it has thickened too much. Stir well to evenly warm before serving.
FAQs
Can I use fresh tomatoes instead of canned?
Absolutely! Fresh tomatoes can be a great substitute. Just make sure to chop them finely and allow a bit more simmering time to break down and develop flavor.
Is this recipe gluten-free?
Yes, this Vegan Vegetable Stew with Chickpeas and Spinach Recipe is naturally gluten-free as long as you use gluten-free vegetable broth.
Can I add other vegetables?
Definitely! Feel free to customize your stew with whatever fresh vegetables you have on hand, such as zucchini, mushrooms, or peas.
How spicy is this stew?
This stew is mild and comforting with the smoky warmth of paprika but no added heat. You can add chili flakes if you want a spicy kick.
Can I make this stew in a slow cooker?
Yes, you can adapt this recipe for a slow cooker by sautéing the aromatics first, then adding all ingredients and cooking on low for 6-8 hours or on high for 3-4 hours.
Final Thoughts
This Vegan Vegetable Stew with Chickpeas and Spinach Recipe is one of those dishes that feels like a warm hug on a chilly day and tastes like a celebration of fresh, wholesome ingredients. It’s simple to prepare yet impressively satisfying, making it a perfect weeknight dinner or a make-ahead lunch. I can’t wait for you to try it and enjoy every vibrant, nourishing bite!
Print
Vegan Vegetable Stew with Chickpeas and Spinach Recipe
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 servings
- Category: Stew
- Method: Stovetop
- Cuisine: Vegan
- Diet: Vegan
Description
This hearty vegan stew is packed with a colorful medley of fresh vegetables, chickpeas, and aromatic herbs, simmered to perfection in a savory tomato and vegetable broth base. It’s a comforting, nutritious, and flavorful meal that’s perfect for a wholesome lunch or dinner, offering warmth and a satisfying texture with every spoonful.
Ingredients
Vegetables
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 large bell pepper, chopped
- 2 medium potatoes, peeled and diced
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1 cup spinach leaves
Canned & Broth
- 2 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 can (15 oz) chickpeas, drained and rinsed
Herbs & Spices
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
Oils & Extras
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Fresh parsley, chopped for garnish
Instructions
- Sauté Onion: In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, until it becomes translucent and fragrant, forming the stew’s flavorful base.
- Add Garlic and Vegetables: Add the minced garlic, sliced carrots, and chopped celery. Cook for an additional 3-4 minutes until the vegetables soften and begin to release their aromas.
- Add Main Ingredients: Stir in the chopped bell pepper, diced potatoes, vegetable broth, diced tomatoes with their juice, and the drained chickpeas. Bring the mixture to a rolling boil, ensuring all ingredients are well combined.
- Simmer and Season: Once boiling, reduce the heat to low to maintain a gentle simmer. Add the green beans, dried thyme, oregano, smoked paprika, salt, and pepper to infuse the stew with depth of flavor.
- Cook the Stew: Cover the pot and let the stew simmer for about 30 minutes, or until all the vegetables are tender, and the flavors meld together beautifully.
- Finish with Greens and Lemon: Stir in the fresh spinach leaves and lemon juice, allowing the spinach to wilt slightly, adding a bright freshness to the stew.
- Adjust Seasoning: Remove the pot from heat. Taste the stew and adjust salt and pepper as needed to balance the flavors perfectly.
- Serve and Garnish: Serve the stew hot, garnished generously with freshly chopped parsley to add a final touch of color and flavor.
Notes
- This vegan stew is highly customizable; feel free to add or substitute your favorite seasonal vegetables.
- For a spicier kick, add a pinch of red chili flakes along with the smoked paprika.
- Leftovers keep well refrigerated for up to 4 days and reheat beautifully on the stove or microwave.
- You can thicken the stew by mashing some of the potatoes or chickpeas before serving for a creamier texture.
- Serve with crusty bread or over cooked grains like quinoa or rice for a more filling meal.
