Coconut Chickpea Stew
Introduction:
This Coconut Chickpea Stew is a cozy, one-pot wonder packed with plant-based protein, creamy coconut milk, and warm spices. It’s perfect for chilly evenings or meal prep, and it comes together in under 30 minutes. Serve it with rice, naan, or enjoy as a hearty soup.
⏱️ Prep & Cook Time:
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4–6
Ingredients:
1 tbsp olive oil or coconut oil
1 small yellow onion, diced
3 cloves garlic, minced
1 tbsp fresh ginger, grated (or 1 tsp ground ginger)
1½ tsp ground turmeric
1 tsp ground cumin
½ tsp paprika
¼ tsp cayenne pepper (optional)
1 (15 oz) can diced tomatoes
2 (15 oz) cans chickpeas, drained and rinsed
1 (14 oz) can full-fat coconut milk
1½ cups vegetable broth (or water)
Salt & black pepper, to taste
2 cups fresh spinach or kale
Juice of ½ lime (optional, for brightness)
Fresh cilantro, for garnish
Cooked rice, quinoa, or naan to serve
Instructions:
1. Sauté aromatics:
In a large pot, heat oil over medium heat. Add onion and cook for 3–4 minutes, until softened. Stir in garlic and ginger, cook for 1 minute more.
2. Add spices:
Stir in turmeric, cumin, paprika, and cayenne. Cook for 30 seconds until fragrant.
3. Simmer base:
Add diced tomatoes (with juice), chickpeas, coconut milk, and broth. Stir to combine and bring to a gentle simmer.
4. Cook & thicken:
Simmer uncovered for about 15 minutes, stirring occasionally, until slightly thickened and flavors meld.
5. Add greens:
Stir in spinach or kale until wilted (about 2–3 minutes). Season with salt, pepper, and a splash of lime juice.
6. Serve:
Ladle into bowls and top with chopped cilantro. Serve over rice, quinoa, or with warm naan.
Tips:
Creamier Stew: Use an immersion blender to partially blend the stew before adding greens.
Add Heat: Boost spice with extra cayenne or chili flakes.
Make Ahead: This stew tastes even better the next day after the flavors develop.
Add Veggies: Include diced sweet potato, carrots, or bell peppers for variety.
❓ Q&A:
Q: Can I use dried chickpeas?
A: Yes! Cook 1½ cups of dried chickpeas in advance (about 3 cups cooked).
Q: Can I freeze this stew?
A: Absolutely. Let cool completely and freeze in airtight containers for up to 3 months.
Q: Is it okay to use light coconut milk?
A: Yes, but the stew will be less rich and creamy.
Q: Can I make this in a slow cooker?
A: Yes. Sauté aromatics and spices first, then transfer everything (except greens) to the slow cooker and cook on LOW for 4–6 hours. Stir in greens before serving.
Nutrition (Per Serving – 1 of 6):
(Approximate values)
Calories: 340
Protein: 12g
Carbohydrates: 30g
Fat: 20g
Fiber: 9g
Sugar: 5g
Sodium: 520mg