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Tomato vegan chickpea stew is a nutrient dense tasty food made with tomato stew sauce. The recipe is high in protein, has a mouth watering nutty flavor, and a buttery texture.  Pair this chickpea stew dish with vegetables and/or whole grains to make a complete meal for dinner or lunch. Consuming meals like this chickpea stew dish is a nutritious way to obtain the recommended daily serving of legumes. The recommendation is 1.5 cups of legumes per week. Of note, only 14 percent of Americans eat legumes regularly like they should.

Chickpea Stew

Ingredients 

Other ingredients used in this chickpea stew are tomatoes, red bell pepper, celery, onions, garlic, and several herbs and spices like thyme, nutmeg, curry, and paprika. These ingredients are used to prepare the base tomato stew sauce for the chickpea stew. They also increase the nutritional value of the meal.

Tomatoe Stew
Base tomato stew for Chickpea stew

Inspiration

I recently returned to New York after spending a week with family and friends in Houston, TX.  While I was in Houston,  I made this chickpea stew for my brother and he loved it. I’m an advocate for healthy portions and portion control. However, it gives me great joy when people go back for 2nd and 3rd servings after eating my food. I suppose it is my way of confirming how delicious the food is. 

My meat loving brother did indeed go back for a second serving as he was astonished at how tasty a vegan dish can be.  After eating, he proclaimed the because the food was so delicious, he would actually consider going vegan. This made me rather gleeful, and I smiled wildly at the thought of winning over another soul to the healthy vegan cleaning eating lifestyle. When he packed the leftovers to eat for dinner, I realized that he really did enjoy it.  I don’t know if or when he will go vegan, but I am happy he now knows vegan foods can be flavorful like Nigerian food.

Chickpea Stew

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Nutrition Fact:

Chickpeas have a low glycemic index. Because of this, blood glucose remains four times lower than when you eat white bread. Blood sugar is also lower when you eat chickpeas with a high-carb food than when the high-carb food is eaten alone. Thus, eating chickpeas and legumes can overtime help control  blood sugar.

Chickpea Stew

Final Result:

savory
buttery
nutty
delicious
nutrient dense
vegan
gluten free

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Chickpea Stew
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5 from 3 votes

Chickpea Stew

Chickpea stew is a nutrient dense delicious food with a savory and nutty flavor. It is high in protein, fiber, and vitamin C.
Course Main Course
Cuisine Nigerian
Keyword Gluten free, legume, vegan
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 6
Calories 251kcal
Author Nnaja Okorafor, MD

Ingredients

  • 4 fresh tomatoes chopped
  • 1 red bell pepper chopped
  • 3 cloves of garlic chopped
  • 1 large onions chopped
  • 1/4 cup of extra virgin olive oil
  • 1 teaspoon dry thyme
  • 1 teaspoon nutmeg
  • 1 tablespoon curry powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon ginger powder
  • 1 tablespoon or 2 cubes vegetable Maggi seasoning cube
  • 2 celery stalk chopped
  • 3 cups cooked chickpea or 2 15oz chickpea can
  • Salt to taste

Instructions

  • Blend tomatoes, bell pepper, 1/2 chopped onion and garlic cloves in a blender until smooth
  • In a medium saucepan, heat the olive oil then add the other 1/2 diced onion. Sauté the onion for about 2 to 3 mins or until translucent. Add the tomato pepper blend. Then followed by thyme, nutmeg, curry, Knorr, paprika, ginger, and celery. Stir and add salt to taste. Cover pan and cook over medium heat for about 15 mins, or until the tomato no longer tastes raw.
  • Add chickpeas to the tomato stew. You may add water for a diluted consistency if desired. Cook for another 5 -10 mins. Turn off heat. Garnish with fresh cilantro.
  • Serve with vegetables and whole grains of choice.

Notes

The nutrition fact is an estimate calculated using a calorie counting application.
Nutrition Per Serving (Servings - 6): Calories 251,  Total Fat 11.4g, Saturated fat 1.7g,  Cholesterol 0mg, Sodium 244mg,  Total Carbohydrate 31.7g,  Dietary Fiber 8.8g, Total Sugars 8.5g, Protein 8.9g, Vitamin D 0mcg, Calcium 75mg, Iron 3mg, Potassium 559mg

Did you make this recipe? Tag @theveganri on Instagram and hashtag it #TheVeganri

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Nena Oha
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Nena Oha

5 stars
Looks yummy!

Nena Oha
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Nena Oha

Looks so good!

Tina
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Tina

5 stars
This was nice and delicious, and my kids liked it

maria
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maria

5 stars
Thanks for the recipe, we really enjoyed it

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