How to Make Chickpea Stew (Garbanzo) - Vegan Recipe | The Frugal Chef

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: milk + cornstarch

Light coconut milk reduces calories while maintaining creaminess.

spinach

🥗Healthier: kale

💰Cheaper: frozen spinach

Frozen spinach is often less expensive and has a longer shelf life.

Soak 12 oz of dry chickpeas overnight in water.

Simmer soaked chickpeas in water with 1 tablespoon of tomato paste for about 30 minutes.

In a skillet, heat 2 tablespoons of olive oil.

Add 1 small finely chopped red onion and 2 chopped scallions (keeping the dark green parts for serving) and cook for about 8 minutes until softened and starting to brown.

Add 4 minced garlic cloves and cook for a couple of minutes until fragrant.

Stir in 1 tablespoon of cumin, 1 small diced bell pepper, and 1/2 diced celery stalk, cooking for another 4-5 minutes.

Add 2 diced tomatoes to the skillet and cook briefly before transferring to the pot with chickpeas.

Add 1 small diced sweet potato, 1 tablespoon of crushed oregano, and season with salt and pepper to taste.

Let the mixture simmer for another 45 minutes until the chickpeas are tender and the sweet potato is fully cooked.

Serve the stew with brown rice, garnished with scallion greens.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary