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A colourful plant-based Vegetable Chickpea Stew packed with nutritious ingredients, including organic chickpeas.

Vegetable Chickpea Stew

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  • Author: Chantal | Fresh is Real
  • 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


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. 



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


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!


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 or It seems more economical to purchase on

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 😉