Stew creamy chickpeas with lemon and flavour (ready in 30 minutes!)

There is nothing like warm, hearty chickpea stew nourishes the body and soul. This lemon misa chickpea stew has become my recipe when I crave something comfortable but nutritious. With its creamy texture, bright flavors and ingredients in the protein package, it’s the perfect weekday dinner that blends together in just 30 minutes!

Why this chickpea stew becomes your new favorite

If you are looking for a meal that is both satisfying and wholesome, this chickpea stew checks all the boxes. The combination of creamy chickpeas, colorful vegetables and lemons creates a dish that is not only delicious, but also full of nutrition. Secret ingredients? White Miso Paste adds a wonderful umami depth to transform the stew from a wonderful desire to an absolute desire.

The ingredients you need

Here is everything you need to collect from the pantry or add to the grocery list. (Full list and measurements in the recipe card below)

• Chickpeas
• olive oil
• carrot
• Yellow onion
• Red Bell Pepper
• Tomato sauce
• chili
• Cumin
• Red pepper flakes
• Vegetable soup
• Oatmeal or coconut milk
• White flavor o paste
• lemon
• Baby Spinach
• barley
• Sea salt and pepper
• Optional, for garnishing: chopped fresh herbs such as parsley, dill or cilantro

Plant-based milk infusion: Any plant-based milk works well in this stew. Coconut milk adds richness, while oat milk has a more neutral buttery nature. For those who do not avoid dairy, regular milk is the same.

Adjust the salt level: The salt content of miso sauce and vegetable soup may vary, so make sure to taste and adjust the seasoning before oversupply.

Mio-sauce replacement: If you don’t have flavour sauce on hand, you can replace the similar umami effect with 1 tablespoon of tahini with 1/2 teaspoon of soy sauce or tamari. Additionally, mixing 2 teaspoons of nutritious yeast with 1 teaspoon of soy sauce will provide comparable salty depth. These won’t perfectly replicate the unique flavor of Miso, but they will add the necessary umami quality to your stew.

How to Make This Delicious Chickpea Stew

Stewing the soup takes only a few simple steps to blend together.

Prepare chickpeas: Drain and rinse two cans of chickpeas and place them in separate bowls (this is important because we will use them differently).

Establish a flavor foundation: Heat olive oil in a large pot over medium heat. Add the carrots and sauté for 2-3 minutes until they start to brown. Then add the onion and pepper and cook until golden brown and soft, about 7-8 minutes.

Add aromatics: Stir the tomato sauce, chili powder, cumin and red pepper flakes (if used). Cook for one minute until everything becomes fragrant. This really makes the spice bloom and deepens the flavor!

Create a stewed: Pour into vegetable broth and add a can of chickpeas. Bring everything lightly to a boil, then reduce heat, then simmer it on for 5-10 minutes until all the vegetables are tender.

Make it creamy: When the stew is cooked, mix the second jar of chickpeas with coconut milk, o-sauce and lemon zest until combined. This produces a sweet, dairy-free butter base. When treated with a paste, dissolve it in a small amount of warm liquid before adding it to the mixer. This prevents clumping and ensures evenly distributed flavors.

Put all of this together: Stir the creamy chickpea mixture into the stew and cook for another 2 minutes. (It looks a bit like hummus). Then add the lemon juice, baby spinach and cooked barley and stir until the spinach is wilted. Season with salt and pepper. For consistency control, if you find the stew is too thin, slowly reduce it. If you prefer thin consistency, you can add more broth or plant-based milk.

Serve: Pour the stew into a bowl and garnish with fresh herbs of your choice. Fresh herbs, such as cilantro or cilantro, balance the creamy state of the stew and give it some color. For a saltier finish, you can also sprinkle Parmesan or nutritional yeast on it.

Tips for the Perfect Chickpea Stew

• Don’t skip the mixing step! Mixing a can of chickpeas creates a wonderful buttery texture without adding heavy cream. The chickpea mixture won’t be as smooth as the hummus, which is totally OK. It may have a slightly grainy texture, but as the stew becomes vague in the stew, it will dissolve and help with the overall creaminess.
• Layered flavors are the key: Be sure to sauté the carrots first to develop some caramelization before adding onions and bell pepper. This layering of flavor deepens the overall flavor and creates a richer foundation for the stew.
• Boiling flavor development: Allow the stew to cook to deepen the flavor, especially after adding flavor o and hummus. The longer the boiling time, the more ingredients are blended together, creating a comfortable and rich flavor.
• Fresh lemons are a must: The brightness of fresh lemon juice does make it special. Bottled lemon juice won’t provide the same bright flavor.
• Before tomato: Add a can of diced tomatoes for a more tomato-based stew.
• Barley welfare: Barley is an excellent choice for stews. It’s a chewy whole grain that absorbs the flavor of the broth while providing fiber and a small amount of nuts. Its hearty texture makes it perfect for this creamy, delicious stew.
• Cereal replacement: You can swap barley for another hearty cereal, such as brown rice or farro. Both do a great job of keeping the stew, thereby adding texture and substance. If you are looking for something lighter, serve a stew on a bowl of fluffy rice or quinoa instead of mixing it directly. However, the quinoa is too delicate to keep its shape well when mixed directly into the stew.

Frequently Asked Questions

Can I use dry chickpeas instead of canned ones? Absolutely! Soak 1 cup of dry chickpeas overnight and cook until tender and use in the recipe. This produces approximately the same number as the two tanks.

Is this chickpea stewed vegetarian? Yes! The recipe is entirely plant-based and is perfect for vegetarians and vegans, or anyone looking for something delicious and simple.

What can I use to stew? This chickpea stew is paired with crusty bread or simple green salad.

Is this meal ready? Absolutely! This stew can hold up to 4 days in the refrigerator and the next day tastes even better as the flavor develops. It’s also very friendly. Do double batches and freeze on busy weekday nights (simply pin the fresh herbs into the garnish and add it fresh after heating). Simply cool it completely and transfer to an airtight container to freeze.