I am well and truly on a hearty soup and one-pot meal tangent at the moment, and this Chickpea and Vegetable Stew well and truly fits the brief. It’s the middle of winter here, work is busy, and the idea of throwing together a big batch of vegetable-loaded stew in a single pot is appealing week after week. More importantly, I want enough variety that meal prep doesn’t become monotonous while still packing in enough goodness to keep me feeling energised rather than reaching for another coffee by mid-afternoon.
As much as I love pasta (and I really do), a generous bowl at lunch has an uncanny ability to send me straight into an afternoon slump. If I’m not careful, I’m halfway to drooling on my keyboard before the day is over. These hearty stews hit that sweet spot instead. They’re filling without feeling heavy, loaded with vegetables, and have enough protein and fibre to keep me going through a busy workday.
This Chickpea and Vegetable Stew has quickly earned a place in that rotation. The chickpeas make it surprisingly satisfying on their own, while the naturally creamy broth gives it the comfort of a richer meal without actually relying on cream. It also happens to be naturally vegan and vegetarian, freezes beautifully, and is thick enough to feel like a proper meal rather than just another bowl of soup.
It would also make an excellent make-ahead meal for an ocean race. I’d probably stir through some shredded chicken or slow-cooked beef before heading offshore to boost the protein, but even as it stands, it’s hearty enough to keep you going and perfect to warm up and fuel up on a cold watch.
If you’re serving it for dinner and don’t mind leaning into the comfort factor, a slice of homemade focaccia alongside is hard to beat. Fresh sourdough is equally good—whether homemade or bought from a local bakery. (I’m firmly in the “worth buying” camp when it comes to good sourdough.) Finish the stew with a generous handful of freshly grated Parmesan or pecorino, and you have one of those simple winter meals that feels far greater than the sum of its parts.
If chickpeas don’t excite you, my Green Chicken Minestrone, Vegetable Loaded Dahl or Pumpkin Coconut and Ginger Soup are great alternatives.
Worth Making?
- Yes – if you want a meal that’s genuinely filling without relying on cream, pasta or meat.
- Yes – because it freezes brilliantly, making future-you very happy on busy weeks.
- Yes – if you’re trying to eat more vegetables without feeling like you’re eating “healthy food.”
- Skip it – if you’re looking for a brothy, light soup rather than a thick, hearty stew.
- Skip it – if chickpeas aren’t your thing—they’re very much the star of the show.
Chickpea and Vegetable Stew
Ingredients
- 2 tbsp olive oil
- 1 large brown onion, diced
- 4 cloves garlic, minced
- 2 stalks celery diced
- 2 carrots grated
- 2 zucchini grated
- 1 large red capsicum diced
- 250 grams mushrooms sliced
- 2 tbsp tomato paste
- 2 tsp dried thyme
- 1/2 tsp chilli flakes (optional)
- 2 400g tins chickpeas, drained (reserve one cup separately)
- 1 400g tin diced tomatoes
- 750 ml vegetable stock
- 250 grams chopped fresh spinach
- 1/2 Large lemon (juice)
- 2 tbsp fresh parsley
Instructions
- Heat olive oil in soup pot or large saucepan. Cook the onion, celery, garlic and carrots for until beginning to soften.
- Add the zucchini, mushrooms and capsicum, season with salt and pepper and cook another 5-6 minutes until lightly caramelised.
- Stir in garlic, tomato paste, thyme and chilli flakes, cook for 2 minutes.
- Add chickpeas, diced tomatoes and stock, simmer gently for 20 minutes.
- Take one cup of the hot stew liquid and blend with the reserved chickpeas until completely smooth.Return to the pot – this will make the stew thicker and velvety (step can also be skipped if desired).
- Stir through spinach, lemon juice and parsley, season generously with salt and freshly cracked pepper. Finish with fresh Parmesan or pecorino.
- Serve with crusty sourdough, toasted garlic bread or grilled flatbread.
Make it your own way
- Swap zucchini for fennel for a subtle aniseed note.
- Stir through kale instead of spinach if you want a heartier texture.
- Add cooked chicken, shredded roast chicken or slow cooked beef for extra protein.
- Finish with basil pesto for a richer, herb-forward version.
- Top with toasted pine nuts or chopped walnuts for crunch.
