Your Next Meal in 30 Minutes!
This quick to make Vegetable Chickpea Stew includes the perfect combination of colourful veggies, tender organic chickpeas, a hint of curry spice with creamy coconut milk. A Fresh is Real approved plant-based recipe to feed your family in a hurry!
The Most Satisfying Meal!
I’ve been making this stew a lot lately. I’m not kidding! I could literally eat some every day and even my husband loves it!
It doesn’t matter what time of year it is, this recipe will satiate you and fill your heart—and your tummy—in all the right ways!
Transition Recipe
Do you need to consider enjoying more plant-based meals? I’ve made things a little easier for you as this dish will give your family a new recipe for your meal rotation.
Freshly steamed rice or even noodles are great to serve with this stew.
If you try this recipe, let us know in the comments below and rate it to make it easier for others to find it!
Customizable
Legumes are tricky on some digestive systems, I get it! This recipe recommends to rinse and soak even the canned chickpeas to make them easier to digest. You can also skip this step if you’re pressed for time.
If you prefer to leave them out altogether, that’s fine too! Simply replace the chickpeas with another vegetable or ingredient you and your family like.
Vegetable Preparation Tips
If you don’t often prepare vegetables do not worry as this recipe is very forgiving. Your peeling, chopping, and slicing skills do not need to be perfect!
Always make sure to give all your vegetables a good wash!
If your vegetables are organic, you can leave the skin on—yes, even for the zucchini! And for the onion, I recommend peeling a few layers of skin off before slicing and chopping. My preference is to peel my carrots, organic or not unless they are from my garden.
As for mushrooms, always give them a good wipe with a dry paper or cloth towel to remove any dirt.
Previous Recipe
The last recipe on Fresh is Real was the GFV Bread Machine Loaf recipe.
Since its publication, the recipe was transformed into a yeasted oven-baked version, to even a wild yeast sourdough version tested both in the bread machine and in the oven!
Thank you so much to all that have already tried it!
Something Fresh?
Are you looking for more fresh recipes for the months where local and fresh produce are abundant?
Consider trying this Garden Fresh Tabbouleh Salad!
YouTube Videos
Check out Fresh is Real’s growing YouTube community! And please subscribe!
On the channel, you will find videos for most of the bread recipes. The videos are for beginners, intermediate to even the more advanced gluten-free, vegan bakers!
Did You Make This Recipe?
Once you try this recipe, remember to take a picture and share it with us on Instagram Tag it @Freshisreal_ #freshisreal
ALLERGEN NOTICE: Make sure the ingredients you purchase are prepared in a facility free from the top allergens you avoid. Gluten-free products should be certified GF and clearly labelled. Consult your medical professional with your dietary questions. Even certified gluten-free ingredients such as GF oats, corn, seeds, etc., can create health problems for individuals following a GF diet. Always consult a medical professional if unsure about ingredients for your needs.
Print
Vegetable Chickpea Stew
- Prep Time: 15 minutes
- Cook Time: 15-22 minutes
- Total Time: 30+ minutes
- Yield: 4-6 1x
- Category: Lunch, Dinner
- Method: Stovetop
- Cuisine: Plant-Based, Allergen-Friendly, Gluten-Free, Vegan
- Diet: Vegan
Description
Your next meal in 30 minutes! Sounds amazing right? This gluten-free, vegan Vegetable Chickpea Stew is what you need in your life! A nutritious and comforting recipe that will fill you up and keep you satiated until your next meal! Ps. the leftovers are even better, so doubling this recipe is highly recommended.
Ingredients
2 tablespoons olive oil
1 cup white onions, chopped
1-2 cups mushrooms, sliced or chopped
1 cup green or red peppers, chopped
1 cup zucchini, quartered and sliced
1-2 carrots, quartered and sliced
1/2 cup celery, sliced or chopped
2 cups organic canned chickpeas*
1 can (400ml) Cha’s Organics coconut milk
1/2-1 teaspoon garam masala**
1/2-1 teaspoon curry masala**
1/8-1/4 teaspoon red pepper flakes**
1 teaspoon fine grey sea salt***
1/4 teaspoon freshly ground pepper
2-3 cups organic baby spinach, roughly chopped****
1-4-1/2 cup fresh cilantro, finely chopped
1/4 cup green onions, finely chopped
Instructions
Step 1
In a large stainless steel stir fry pan, iron skillet, wok or Dutch oven, on medium heat, add your olive oil, onions, mushrooms, peppers, zucchini, carrots and celery. Cook for 5-10 minutes then add chickpeas, followed by coconut milk and spices. Reduce the heat to low and simmer for 10-12 minutes, stirring up the vegetables a few times while cooking.
Step 2
Now is a great time to taste your recipe and adjust the seasoning if necessary. Once happy with the flavours, and ready to serve, proceed with adding the chopped spinach, cilantro and green onions. Turn off heat and stir in the greens so they can gently soften (1-2 minutes) or until ready to serve.
Step 3
You can serve this dish as a side or as a meal with fresh steamed rice or noodles. Enjoy!
Notes
TIP: When buying canned organic coconut milk, try purchasing a case of 6 or 12 to save a few dollars. You can find Cha’s Organics coconut milk on amazon.ca or chasorganics.com. It seems more economical to purchase on amazon.ca.
This recipe is easily customizable. If you don’t have a vegetable listed, feel free to sub it with something else. If you don’t consume legumes like chickpeas, replace them with another fresh ingredient. A great example would be kohlrabi as it won’t get mushy or fall apart.
*Small can of organic chickpeas is approx. 398 ml/14 oz. Rinse, soak and strain your chickpeas well before using. I like to rinse and soak mine for a few hours or overnight in fresh, clean water, rising them a couple of times. This extra step is optional but makes this dish more digestible. You can also use dry organic chickpeas, follow the instructions on the package.
**Start with less, add more to taste. I used Cha’s Organics spices.
***Maybe less if using regular sea salt.
****If you can find Organicgirl’s Super Spinach Greens, a combo of; baby spinach, baby boy chow and sweet baby kale—it’s a great mix to use in this recipe. It’s organic and pre-washed to shorten your prepping time 😉
