Quick vegetarian and chickpea stew
Posted: April 25, 2023 Updated: September 27, 2023
We probably don’t eat vegetarian as often as we should but with dishes like stew filled with chickpea you really don’t miss the meat! In fact, this recipe is vegan, though we sometimes top it with cheese as a garnish right at the end. Got to love a bit of melty mozzarella.
This dish is great served hot but also goes well as a cold meal. Did you know the French vegetable dish ratatouille is traditionally served cold? I didn’t know this for some time but I’d often eat leftovers cold the next day with some buttered toast.
You can prepare this vegetarian and chickpea stew a day ahead for your lunches or meal prep. It’s also a nice way to add a veggie boost to a kid’s lunch box.
Preparing your ingredients for veggie chickpea stew
The quicker you need this meal ready the smaller you need to chop your veg. Chunky zucchini (courgette) pieces will cook quickly as the vegetable is quite watery. But harder veg like carrots will need to be small unless you want a firmer bite.
What kind of chickpeas are required?
The quickest way to make vegetarian chickpea stew is by using tinned chickpeas. These chickpeas are already cooked and ready to eat. So all you need to do is open the can, drain and rinse then add to your pot.
You can also used dried chickpeas but this will require a little more planning. Dried chickpeas need to soak at least eight hours, typically overnight in a bowl with a lot of water. Following soaking they’ll also require cooking. Typically they’ll require 45 minutes to an hour simmering to make them tender.
A zero waste stew
Stews are a great way to clean out the fridge at the end of the week. It doesn’t matter if the carrot is a little tired and floppy if it’s going to be cooked all the way through.
Similarly that little bit of leftover broccoli can sneak in. Who is going to notice in that thick sauce? I often save the broccoli stalk for stews. Treat it the same as you would carrot. Finely dice it to ensure it cooks all the way through.
Quick veggie chickpea stew
Equipment
- 1 Large frying pan or heavy based pot ideally with a fitted lid
Ingredients
- 400 mL Passata
- 1 zucchini
- 2 cloves garlic
- 1 tin chickpeas
- 1 carrot
- 1 small red capsicum
- bay leaf
- Optional extras, dried chilli flakes, oregano, half an onion
- Fresh herbs to finish such as parsley or basil
- 1 tbsp olive oil
Instructions
- Prep your vegetables. Roughly chop garlic, zucchini can be in chunky pieces such as half moons or slices, capsicum can be in large 2cm square pieces, dice the carrot. If using, onion can either be diced or cut into thin wedges.
- Put your frying pan or pot to medium heat and add olive oil. Add zucchini, capsicum, onion (if using) and garlic. Sauté briefly, allowing the garlic to soften and get some browning to the vegetables. This should take three or so minutes.
- Add the diced carrot and the passata. Add the bay leaf and any herbs or chilli you've chosen. Stir well and bring to a simmer.
- If your carrot pieces are large allow the stew to simmer for at least ten minutes then check to test their firmness.
- If the stew is too thick for your liking use some hot water to rinse the passata bottle and add this to the stew. 50-100mL should be sufficient.
- Add the chickpeas to the stew, mix well and cover with a lid. Leave the pot on low heat or gentle simmer.
- The stew is ready when the carrots have reached your ideal tenderness and the chickpeas are heated through.
- Garnish the stew with fresh herbs like basil or parsley. Enjoy!
Need more delicious chickpea recipes? Why not try out this Persian-inspired lamb and chickpea stew, just a few simple ingredients and the whole house will smell divine.
If you are feeling the need for extra protein check out these oven-baked meatballs – super easy and you can make them gluten free or regular!