15-Minute Chickpea Stew with Broccoli
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.
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 (homemade or shop-bought – see notes)
- 3 tablespoons nutritional yeast
- Salt and pepper to taste
- Lemon and fresh parsley, to serve (optional)
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 >📸 See recipe steps >📖 Table of contents >
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.
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