Get ready for this delicious 15 Minute Chickpea Stew! It’s fast, flavoursome and family-friendly — a real one-pot winner that can feed four for under £5.
Recipe Difficulty – Easy
Table of Contents
- Why this recipe works
- Ingredients to make Chickpea stew
- Substitutions
- Variations
- How to make chickpea stew
- Leftovers
- Recipe FAQs
- 15 Minute Chickpea Stew Recipe
Why this recipe works
This vegan, gluten-free stew comes together in roughly 15 minutes using simple storecupboard ingredients. A quick soffritto of onion, carrot and celery builds a sweet, savoury base, then chickpeas, tomatoes and warming spices make a satisfying, nutrient-rich meal that’s ideal for busy weeknights.
Ingredients to make Chickpea stew
- Carrot – Sliced; helps create a sweet, flavourful soffritto.
- Celery – Adds depth alongside the carrot and onion.
- Garlic – Crushed, for a gentle spicy aroma.
- Onion – Red or white, diced.
- Chickpeas – Tinned, drained; a great source of plant protein.
- Tamari – A gluten-free alternative to soy sauce (optional).
- Ground coriander – Sweet and citrusy.
- Turmeric – Earthy warmth and colour.
- Chilli flakes – A pinch for gentle heat.
- Paprika – Adds smoky depth.
- Tinned tomatoes – Provide liquid and acidity.
- Vegetable stock – For seasoning and body.
- Lime – Juice brightens the finished dish.
See the recipe card below for exact quantities.
Substitutions
- Chickpeas – Swap for cannellini or butter beans if preferred.
- Tamari – Regular soy sauce works if gluten is not a concern.
- Tinned tomatoes – Fresh plum tomatoes can be used; increase the liquid if needed.
- Lime – Lemon juice is a fine alternative.
- Onion – Red or white onion both work well.
- Spices – Missing a spice? The stew will still taste great; adjust to your preference.
Variations
- Kid-friendly – Keep the stew mild or try another family favourite if pulses are an issue.
- Increase the heat – Add more chilli flakes or fresh chillies for a spicier version.
- Deluxe – Serve over brown rice or quinoa, and finish with chopped coriander and lime wedges for a more elevated meal.
How to make chickpea stew
Step 1: Heat a large pot with olive oil and lightly fry the diced onion, crushed garlic, sliced carrots and celery for a few minutes until softened.
Step 2: Stir in the spices, drained chickpeas, tinned tomatoes, veg stock, tamari (if using) and lime juice. Simmer over medium-high heat until the stew thickens, about 7 minutes.
Leftovers
Store cooled leftovers in the fridge with a lid for up to 3 days — the flavours often improve overnight. This stew freezes well: cool completely, transfer to airtight containers and freeze for up to 2 months. Defrost and reheat gently until piping hot.
Recipe FAQs
Yes. Cannellini or butter beans are great alternatives and work well in the same method.
Tamari is a soy-sauce-like condiment often made as a by-product of miso; it’s typically gluten-free. Regular soy sauce can be used as a substitute if gluten isn’t a concern.
Absolutely. Freeze in portions for quick, homemade meals later on.
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15 Minute Chickpea Stew
Equipment
- Chopping Board
- Knife
- Large pot
- Wooden spoon
Ingredients
- 1 red onion, diced
- 3 garlic cloves, crushed
- 2 celery stalks, sliced
- 2 carrots, sliced
- 1 heaped tsp ground coriander
- 1 heaped tsp paprika
- 1 heaped tsp turmeric
- Pinch chilli flakes
- 2 x 400g tinned chickpeas, drained
- 1 x 400g tinned tomatoes
- 300 ml veg stock
- 1 tbsp tamari (optional)
- Juice of ½ lime
Instructions
- Roughly dice the red onion, crush the garlic and slice the carrots and celery.
- Heat oil in a large pot and cook the prepared veg for about 3 minutes until softened.
- Add the ground coriander, paprika, turmeric and chilli flakes, then stir in the drained chickpeas, tinned tomatoes, veg stock, tamari and lime juice.
- Bring to a boil over medium-high heat and simmer for around 7 minutes until the stew thickens.
- Serve with rice or quinoa.
Notes
Step-by-step photos: The post includes images to guide you through the process.
Substitutions & Variations: See the substitutions section above for simple swaps.
To store: Keep in the fridge for up to 3 days.
To freeze: Cool fully and freeze in airtight containers for up to 2 months. Defrost and reheat until piping hot.
Tip 1: Use good-quality tinned chickpeas if possible.
Tip 2: Chop the vegetables to similar sizes for even cooking.
Tip 3: Feel free to use any vegetables you have on hand.
Nutrition
Carbohydrates: 27 g |
Protein: 11 g |
Fat: 3 g |
Saturated Fat: 1 g |
Fiber: 11 g |
Sugar: 7 g
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