This spicy chickpea stew is a perfect midweek meal! It’s like a big bowl of sunshine. It only takes a few minutes to prep and under 30 minutes to make. It’s filling and full of plant-based protein, but still light enough to eat when the weather is warmer.
It contains lots of seasonal veg, gently cooked with chickpeas in a coconut broth. All topped with crispy turmeric chickpeas and lots of fresh herbs.
It’s great on its own in big bowls. Alternatively, you can serve with some brown rice or bread, if you are hungry.
It’s mainly full of easy store-cupboard ingredients, so a great one to have mid-week.
Why You’ll Love This Spicy Chickpea Stew
- Quick and simple – Made with tinned chickpeas and a handful of fresh ingredients, this stew comes together very quickly.
- Healthy & nutrient-packed – Full of fibre and plant-based protein, it’s a great filling and nutritious meal.
- Perfect for meal prep – Stores well in the fridge, making it ideal for batch cooking.
- Naturally vegan and gluten-free – A whole food meal that suits various diets.
- Versatile – Enjoy it on its own, with some rice or serve with crusty bread.
The full list of ingredients is:
- Onion
- Yellow pepper
- Olive oil
- Green chilli
- Garlic
- Ground turmeric
- Coconut milk
- Veg stock
- Chickpeas
- French beans
- Spinach
- Basil and parsley
- Lemon
What are the nutritional benefits of the main ingredients:
Chickpeas
Chickpeas (garbanzo beans) are a fantastic plant-based protein source. They’re rich in fibre as well as folate, magnesium and iron. Great for keeping you fuller for longer.
Peppers and onions
Onions and peppers are both low in calories and rich in nutrients. Onions provide vitamins C, B6, and folate, along with antioxidants such as quercetin. Peppers are high in vitamin C as well as vitamin A in the form of beta-carotene.
Turmeric
Adding spices to your meals doesn’t just taste good, it looks good too (and is great for your health too!) Turmeric is a powerhouse of a spice known for its anti-inflammatory and antioxidant properties.
French beans and spinach
Green beans and spinach are both highly nutritious, low-calorie vegetables packed with vitamins and minerals. Green beans provide vitamin C, vitamin K, folate, and fibre, along with small amounts of iron and magnesium. Spinach is especially rich in iron, calcium, and magnesium, as well as vitamins A, C, and K.
Storage and Shelf Life
This Spicy Chickpea Stew is a fantastic meal prep option. It stores well in the fridge and will keep for 3-4 days.
If you want to store it for a longer period, you can freeze it for up to 3 months.
Recipe Tips
- Vegetable subs: You can alternate the vegetables with what is in season. Broccoli works well instead of the beans or add in some frozen peas if that’s easier. Leeks work well if you don’t have peppers/onions. It really is a flexible dish.
- Chilli subs: I use a fresh chilli but you can sub for dried chilli flakes, if that is easier.
- Adjust the spice level: If you prefer a milder stew, reduce the amount of chilli you use.
- Portion size: This makes 4 generous portions but if you are feeding kids too, it will probably stretch to 6 portions.
If you liked this recipe spicy chickpea stew, why not try:
Red Lentil and Black Bean Chilli
Spicy Chickpea Stew
Equipment
Ingredients
Stew Ingredients:
- 1 large onion
- 1 large yellow pepper
- 1 tsp salt
- 1 tbsp olive oil
- 1 green chilli
- 3 garlic cloves
- 1½ tsp ground turmeric
- 400 ml coconut milk
- 400 ml veg stock
- 2 x 400g tinned chickpeas
- 200 g French beans
- 200 g spinach
- 25 g fresh herbs, chopped I used basil and parsley but use whatever you prefer
- Juice and zest of a lemon
Crispy turmeric chickpeas:
- 400 g tinned chickpeas
- 2 tsp oil
- 1 tsp ground turmeric
- ½ tsp garlic powder
- Salt and pepper
Instructions
- Finely chop the onion, garlic and chilli. Slice the pepper. In a large frying pan, heat up 1 tbsp of olive oil. Fry the onion and pepper, with the salt, for 4-5 mins. Add the chilli and garlic for the last minute.
- Add the ground turmeric, coconut milk, stock, chickpeas and green beans to the pan with a few grinds of black pepper. Stir well then cook for 10 or so minutes until the beans are soft.
- Whilst the stew is cooking, make the crispy chickpeas. Preheat the oven to 180C/350F. Combine all the chickpea ingredients and bake for about 15 mins, giving a shake halfway through.
- Once the beans are soft, add the spinach, herbs and lemon zest/juice to the stew. Cook for a couple of minutes to let the spinach wilt. Season to taste and serve topped with the crispy turmeric chickpeas, some yoghurt, more herbs and a sprinkle of chilli flakes.
Notes
- This recipe freezes well so a great one to double up and batch cook.
- It will store in the fridge for 3 days.
- I use a fresh chilli but you can sub for dried chilli flakes, if that is easier.
- This makes 4 generous portions but if you are feeding kids too, it will probably stretch to 6 portions.
Mulțumesc
Hi Helen. What could be used instead of coconut milk? Regular milk?
This is thick, creamy coconut milk from a can and milk wouldn’t give the same creaminess. You could try something like creme fraiche possibly?