Chickpeas stew

Prep Time: 30 minutes
Serving Size: 1 cup
Servings per Recipe: 5-6
Chickpeas Stew 2023 07 29 052155 xzfg


  • 3 cans (~15oz) of Chickpeas
  • 2 Tbsp Olive or Canola oil
  • 2 Tbsp minced garlic
  • 1 small bell pepper diced
  • 1 medium onion diced
  • 1 cup diced canned tomatoes
  • 2 medium carrots, sliced
  • A few springs chopped cilantro
  • 1 Tbsp Garam Marsala spice or curry powder
  • 1 tsp cayenne pepper (optional)
  • Salt and black pepper to taste


  1. In a large non-stick Dutch oven pot, heat up the oil on medium heat.
  2. Add the diced onions, garlic and peppers and allow veggies to soften.
  3. Add two cans of the chickpeas (including the liquid) and stir.
  4. Add the third can of beans and liquid to a food processor and pulse slightly or pour into a bowl and mash the beans with a potato style masher or a fork. Then add the mashed beans to the pot to help thicken the stew.
  5. Add the tomatoes, carrots and spices and give the stew a good stir. Taste for seasoning.
  6. Add salt and black pepper and cayenne pepper (optional) to taste.
  7. Cover the stew and lower the heat to simmer until carrots are just tender and liquid has thickened.
  8. Stir in chopped cilantro just before serving

Serve as a side dish or over cooked rice.

Makes about 5-6 cup servings

Nutrition Analysis, per serving:

Based on 6 servings. Does not include cooked rice.

  1. 253 calories

  2. 49 g carbohydrate
  3. 10 g fiber
  4. 3.7 g sugars
  5. 10 g protein
  6. 2.7 g fats