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.
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.
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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:
- 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.
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.
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.
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
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.
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.
If you have them to hand, lemon juice and fresh parsley are nice flavours to add to this when serving. You could also sprinkle over your own super seed mix.
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 on how to cook dried chickpeas for more info.
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.
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.
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).
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.
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 ½ cup or 100 ml for the recipe as written).
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More vegan recipe ideas
If you liked this recipe, you might also enjoy:
15-Minute Chickpea Stew with Broccoli
- 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)
- 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 >📸 See recipe steps >📖 Table of contents >
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