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    Home Β» Recipes Β» 15-Minute Chickpea Stew with Broccoli

    15-Minute Chickpea Stew with Broccoli

    Apr 17, 2023 by The Pesky Vegan | 8 Comments

    59 shares
    Jump to Recipe >
    Easy Tomato Chickpea Stew Recipe Pin

    This easy tomato chickpea stew combines store-cupboard ingredients with broccoli and delicate spices for a healthy and hearty dinner that's on the table in 15 minutes or less.

    No frills, one pan, and brimming with flavour and nutrients. Nice.

    15-Minute Tomato Chickpea Stew Vegan Recipe

    You can enjoy this one on its own as a kind of thick soup, or pair it with sides such as bread, rice, or potatoes. Whatever floats your garbanzo boat.

    Looking for more ways to get chickpeas into your cooking? Check out these recipes for chana masala (chickpea curry), chickpea stir-fry, and vegan biryani with chickpeas.

    I create new content every single week. Subscribe to keep in touch and get a free download of The Vegan Kitchen – My Top 10 Tips.

    Jump to:

    • Why I love it πŸ’š
    • Spices 🌢️
    • Nutrition 🌱
    • Ingredients πŸ“‹
    • Step by step πŸ“·
    • To serve 🍽️
    • FAQ ❓
    • Variations πŸ”€
    • Recipe πŸ‘¨β€πŸ³
    Healthy Garbanzo Bean Stew with Tomato and Broccoli

    Why I love it

    Simple recipes like this mean you can pretty much throw everything in a pan and enjoy the results 10-15 minutes later. It's:

    • Vegan
    • Gluten-free
    • Budget-friendly
    • Full of nutrients
    • Full of flavour

    All big ticks for this busy household looking to churn out a plant-based dinner in the middle of the week!

    Having recently become a parent, I'm discovering just how tricky it can be to get healthy home-cooked meals on the table in amongst the various daily routines. I'm a big advocate of batch-cooking recipes such as lentil dal or chilli, but it's not always possible to plan ahead.

    Where does this dish get its flavour from?

    In addition to the dried mixed herbs, I use a delicious combination of fennel seeds and caraway seeds.

    Caraway Seeds, Fennel Seeds. Italian Mixed Herbs

    Fennel seeds have a sweet aniseed flavour – just like the vegetable itself – and also work well in dishes such as mushroom biryani or black bean dip. Meanwhile, caraway seeds have a slightly sharper, bittersweet aniseed flavour that's also great in Moroccan zaalouk.

    It's well worth getting your hands on spices like these, as they can be used to add extra flavour to chilli or other vegan stews such as jackfruit 'beef' stew or vegan goulash.

    Is chickpea stew healthy?

    The health benefits of chickpeas and other legumes are well-documented, making this low-fat stew a great recipe to include in your regular rotation. You'll get plenty of plant-based protein, fibre, iron, potassium, calcium, and vitamin C to name just a few nutrients.

    In one serving of this recipe, you'll find:

    • Calories: 426 kcal
    • Protein: 24 grams (48% of RDA)
    • Fibre: 20 grams (83% of RDA)
    • Iron: 9 mg (50% of RDA)

    Amounts based on a third-party nutrition calculator. Figures don't include any extra sides.

    Chickpeas in Bowl Drained and Rinsed

    What you'll need

    To make this quick and healthy vegan dish, you'll need:

    • Chickpeas a.k.a. garbanzo beans
    • Broccoli chopped into small florets and pieces
    • Tomatoes to add body to the stew
    • Nutritional yeast for depth of flavour
    • Spices in the form of garlic, caraway seeds, and fennel seeds
    • Optional extras like lemon juice and fresh parsley
    List of Ingredients to Make Tomato Chickpea Stew

    How to make chickpea stew in 15 minutes

    Heat the oil in a large pan on low/medium heat. Add the chopped garlic, fennel seeds, and caraway seeds.

    Fry gently for a minute or two until fragrant, stirring regularly.

    Recipe Process - Frying Garlic, Caraway, and Fennel Seeds

    Add the tinned tomatoes, drained chickpeas, chopped broccoli, mixed herbs, and nutritional yeast.

    Fill the empty tomato can half full of water (so that you'll have 7 oz / 200 ml), give it a swirl, and add this water to the pan.

    Recipe Process - Adding All Chickpea Stew Ingredients to Pan

    Season with salt and pepper and give everything a good stir.

    Cover with a lid, increase the heat, bring to a simmer, then reduce the heat and cook for 5-10 minutes until the broccoli is done to your liking. I like a bit of bite, but you may prefer it softer.

    Once the broccoli is done to your liking, check the seasoning and serve.

    Cooked Vegetarian Chickpea Stew in Pan

    Serving suggestions

    If you have them to hand, lemon juice and fresh parsley are nice flavours to add to this when serving.

    Enjoy the stew on its own as a light meal, or bulk it out with sides such as rice, roast potatoes, sweet potato mash, couscous salad, or slices of fresh bread (gluten-free if necessary).

    Healthy Vegan Chickpea Stew in Bowl with Parsley

    Recipe FAQ

    Can I use dried chickpeas?

    If you'd like to use dried chickpeas, note that these require a whole other preparation process before being added to this recipe. See my post onΒ how to cook dried chickpeasΒ for more info.

    How long do canned chickpeas need to cook for?

    The great thing about tinned chickpeas (and other tinned beans) is that they've already been cooked during the canning process. Once drained and rinsed, they can be thrown into quick dishes like this stew or even added straight into a mixed bean salad.

    How do I thicken chickpea stew?

    The stew should be quite thick provided you don't add too much water. If you like, you can try mashing some of the chickpeas to make it thicker.

    Is this recipe gluten-free?

    Yes, this stew recipe is 100% gluten-free as written. If necessary, be sure to check that any sides are also GF (potatoes and rice are good choices).

    How long does this last in the fridge?

    Store the chickpea stew in the fridge for up to four days. To reheat, simply warm up in the microwave or stovetop with a little water to loosen it up.

    Can you freeze chickpea stew?

    Freeze in sealed containers or resealable bags for up to six months. Defrost and reheat thoroughly before eating.

    Variations and tips for vegan chickpea stew

    • Other veg: You could easily add other veg such as peppers, courgette, kale, cauliflower, or spinach (I often use frozen spinach in my cooking). Sliced mushrooms are also a nice addition.
    • Other spices: Try other combinations of spices that include cumin, coriander, smoked paprika, turmeric, or garam masala.
    • Dried herbs: If you don't have a shop-bought mix, you could replace this with the likes of thyme, oregano, sage, marjoram, rosemary, or a mix of those.
    • Add heat: To make this a spicy stew, add small amounts of chilli powder or cayenne pepper to taste (or add fresh chilli when frying the garlic).
    • Make it creamy: Give the stew a creamy consistency by adding some coconut milk or homemade cashew cream (try Β½ cup or 100 ml for the recipe as written).

    Hey you – let me know what you think

    If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments πŸ‘‡

    You can also find me and let me know on Instagram, Pinterest, and Facebook @thepeskyvegan πŸŒΏ

    Keep in touch

    Subscribe below to get your free download of The Vegan Kitchen – My Top 10 Tips, featuring 10+ pages of personal experience and advice to set you up for success with your plant-based cooking. πŸ‘‡

    More vegan recipe ideas

    If you liked this recipe, you might also enjoy:

    • Vegan Chickpea Curry
      Easy Chana Masala (Vegan Chickpea Curry)
    • Chickpea Stir-Fry Feature
      Chickpea Stir-Fry with Peanut Sauce (GF)
    • Vegan Butter Bean Stew with Peppers and Spinach
      Lemony Butter Bean Stew (Vegan + Gluten-Free)
    • Vegan Goulash Feature
      Vegan Goulash (Hungarian Stew)

    You can also check out my full list of vegan one-pot recipes and vegan mains.

    Full recipe

    15-Minute Tomato Chickpea Stew Vegan Recipe

    15-Minute Chickpea Stew with Broccoli

    The Pesky Vegan
    This healthy chickpea stew combines store-cupboard ingredients with tomato, broccoli, and spices for a quick and easy meal that's ready in just 15 minutes.
    5 from 2 votes
    Rate this Recipe Print Recipe
    Prep Time 5 minutes mins
    Cook Time 10 minutes mins
    Total Time 15 minutes mins
    Course Main Course
    Cuisine Gluten-free, Vegan
    Servings 2
    Calories 426 kcal

    Ingredients
     

    • 1 tablespoon cooking oil
    • 3 garlic cloves, chopped
    • 1 teaspoon fennel seeds (see notes)
    • 1 teaspoon caraway seeds (see notes)
    • 1x 14 oz (400 g) tin tomatoes
    • 1x 14 oz (400 g) chickpeas, drained and rinsed
    • 7 oz (200 g) broccoli, chopped into small florets and pieces (approx. half an average head incl. stalk)
    • 1 teaspoon dried mixed herbs (plus more to taste – see notes)
    • 3 tablespoons nutritional yeast
    • Salt and pepper to taste
    • Lemon and fresh parsley, to serve (optional)
    Prevent your screen from going dark

    Instructions
     

    • Heat the oil in a large pan on low/medium heat. Add the chopped garlic, fennel seeds, and caraway seeds. Fry gently for a minute or two until fragrant, stirring regularly.
    • Add the tinned tomatoes, drained chickpeas, chopped broccoli, mixed herbs, and nutritional yeast. Fill the empty tomato can half full of water (so that you'll have 7 oz / 200 ml), give it a swirl, and add this water to the pan.
    • Season with salt and pepper and give everything a good stir. Cover with a lid, increase the heat, bring to a simmer, then reduce the heat and cook for 5-10 minutes until the broccoli is done to your liking. I like a bit of bite, but you may prefer it softer.
    • Once the broccoli is done to your liking, check the seasoning and serve with a squeeze of lemon juice and chopped fresh parsley (optional). This goes well with sides such as rice, potatoes, or bread (see serving suggestions for more ideas).
      🌱 Serving suggestions >
      πŸ“Έ See recipe steps >
      πŸ“– Table of contents >
    Rate this recipe πŸ‘‡

    Notes

    Increase quantities: If increasing the quantities, you may not need quite as much water and the mix will take slightly longer to bring to a simmer and cook.
    Fennel & caraway seeds: These provide a great flavour and I'd encourage everyone to get their hands on them if possible. They're not just one-off ingredients for this dish – add caraway seeds to Moroccan zaalouk, add fennel seeds to mushroom biryani or black bean dip, or add both of them to jackfruit stew or vegan goulash.
    Dried chickpeas: Note that these would need to be prepared and cooked in advance before using in this recipe (learn more about how to cook dried chickpeas).
    Other spices: Try other combinations of spices that include cumin, coriander, smoked paprika, turmeric, or garam masala.
    Gluten-free: This stew is 100% gluten-free as written. If necessary, be sure to check that any sides are also GF.
    Storage: Store in the fridge for up to four days or freezer for up to six months.
    The nutrition info below is for one serving, based on a total of two servings and not including any sides you may wish to add.

    Nutrition

    Calories: 426kcalCarbohydrates: 64gProtein: 24gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.03gSodium: 889mgPotassium: 1562mgFiber: 20gSugar: 17gVitamin A: 1121IUVitamin C: 110mgCalcium: 235mgIron: 9mg
    Nutrition Facts
    15-Minute Chickpea Stew with Broccoli
    Amount Per Serving
    Calories 426 Calories from Fat 108
    % Daily Value*
    Fat 12g18%
    Saturated Fat 1g6%
    Trans Fat 0.03g
    Polyunsaturated Fat 4g
    Monounsaturated Fat 5g
    Sodium 889mg39%
    Potassium 1562mg45%
    Carbohydrates 64g21%
    Fiber 20g83%
    Sugar 17g19%
    Protein 24g48%
    Vitamin A 1121IU22%
    Vitamin C 110mg133%
    Calcium 235mg24%
    Iron 9mg50%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword cheap vegan recipe, garbanzo bean stew, quick vegan dinner, vegetarian chickpea stew
    Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan

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      Recipe Rating




    1. Rebecca Kaye

      May 03, 2023 at 8:53 am

      5 stars
      Yum. We made this tonight and it was quick, easy and delicious. Thank you.

      Reply
      • The Pesky Vegan

        May 08, 2023 at 8:23 pm

        Good stuff, glad you enjoyed it!

        Reply
    2. Sheryl Gamble

      April 26, 2023 at 6:14 pm

      5 stars
      Really yummy recipe. I had it for lunch and put it on a half cup of quinoa. Portion sizes are very generous so I only ate 1/4 of the stew instead of 1/2. I did note a slight licorice flavor from the fennel, which I love. If you don't like that flavor just leave out the fennel or replace it with your favorite herb. I used 1 tsp an Italian seasoning blend in mine, also, and it definitely would have held up well with more. Just a very nice recipe all around and so adaptable to many variations.

      Reply
      • The Pesky Vegan

        May 03, 2023 at 10:02 pm

        Cheers, glad you enjoyed it! I agree the portions might be a bit generous depending on the sides you include, but always nice to have some leftovers!

        Reply
    3. Sheryl Gamble

      April 25, 2023 at 11:31 pm

      I just made the chickpea soup to have tomorrow but I don't see how many servings this recipe makes. How many servings? Thanks.

      Reply
      • The Pesky Vegan

        April 26, 2023 at 7:26 am

        Hi there, this recipe is for two decent portions depending on any sides you might include with it. The recipe cards should always display this info next to the cooking times etc. Hope you enjoy!

        Reply
    4. Dorothy Courtis

      April 18, 2023 at 1:00 pm

      Made it for lunch today - delicious, even though I didn't have the spices in the recipe. I've added them onto my shopping list!

      Reply
      • The Pesky Vegan

        April 24, 2023 at 10:42 pm

        Great to hear you made this one straight away and enjoyed it, cheers for the review!

        Reply

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