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    Home » Recipes » Mains

    Spanish Chickpea Stew

    Updated: Aug 3, 2022 by Gustavo De Obaldia

    Written by Gustavo De Obaldia

    Indulge in the sensational flavors of our Spanish chickpea stew, a vegan delight that is both creamy and quick to prepare. This mouthwatering dish showcases tender chickpeas bathed in a delectable blend of aromatic herbs, spices, and saffron, creating a hearty and satisfying bowl.

    Spanish chickpea stew in a pot.
    Jump to Recipe Print Recipe Comments

    Introducing our winning stew recipe, a true gem in the realm of vegan stews! Packed with flavors influenced by our Spanish heritage, this hearty creation combines the best of both worlds.

    Chickpeas! (AKA Garbanzo Beans). These versatile legumes lend a delightful texture and provide a nutritional punch, offering a great source of plant-based protein and fiber.

    One of the reasons this recipe stands out is its ease of preparation. We understand the importance of convenient yet wholesome meals, and this vegan stew hits the mark. With a few simple steps and readily available ingredients, you can have a steaming bowl of goodness in no time. No need to spend hours in the kitchen or hunt down exotic items—our recipe is designed to fit seamlessly into your busy lifestyle while still delivering flavor, nutrition, and a fantastic protein meal, just as our vegan "tuna" salad sandwich, made in minutes and also made with chickpeas.

    Jump to:
    • 💚 Why you will love it
    • 🧾 Ingredients
    • 🔪 Instructions
    • 💡 Expert tips
    • 📖  Variations
    • 🥢 How to serve
    • ❓ FAQ
    • 📚 More protein-packed recipes
    • 📋 Recipe
    • 💬 Reviews and Comments

    💚 Why you will love it

    • Packed with protein for improved energy and muscle growth
    • Vegan-friendly dishes that can be cooked up in minutes
    • Creamy and flavorful for a unique twist on lunches
    • Quick and easy to make - a real-time saver
    • A great way to mix up your mealtime routine
    • An affordable meal option
    • Perfect for people following a green Mediterranean diet

    🧾 Ingredients

    This hearty chickpea stew is made with just a few ingredients.

    ingredients to make a vegan Spanish chickpea stew.
    • Cooked or Canned chickpeas: These protein-packed legumes add a hearty and satisfying texture to the stew while also providing essential nutrients like fiber and iron.
    • Mushrooms: With their rich umami flavor, mushrooms elevate the taste profile of the stew and contribute valuable vitamins, minerals, and antioxidants.
    • Vegan mozzarella cheese or vegan brie: These creamy dairy-free alternatives melt beautifully, adding a luxurious and indulgent touch to the stew while keeping it entirely plant-based.
    • Shallots bring a subtle yet distinct sweetness and depth of flavor to the stew.
    • Garlic: A staple in countless recipes, garlic infuses the stew with its aromatic and savory notes while also providing potential health benefits, such as boosting the immune system.
    • Rosemary: This fragrant herb lends a delightful earthy aroma and savory taste to the stew.
    • Saffron: Known as the "golden spice," saffron imparts a vibrant color and a delicate, exotic flavor to the stew.
    • Vegetable stock: The stew's base enhances the overall taste and provides a savory foundation while adding depth and complexity.
    • Optional extra virgin olive oil: Drizzling high-quality extra virgin olive oil over the stew at the end imparts a luxurious richness and enhances the overall flavor profile while providing heart-healthy monounsaturated fats.

    See quantities and complete instructions in the recipe card.

    Substitutions

    Original IngredientSuggested Substitution
    MushroomsShiitake mushrooms (for a meaty texture)
    SaffronSmoked paprika or cumin (for an earthy flavor)
    Vegan MozzarellaVegan Brie or a mix of coconut milk & broth
    ShallotsRed onions
    GarlicAsafoetida (in small quantities)
    RosemaryThyme or dry Italian herbs
    Vegetable StockMushroom broth (for deeper umami flavors)

    🔪 Instructions

    This recipe is super easy to make in one pot in minutes.

    slice mushrooms.

    Step 1: Finely chop your shallots (or red onion), half of the mushrooms, and garlic.

    Step 2: In a pan over medium heat, stir-fry the shallots with oil until they become translucent, then add the garlic. Remember to drain the can of garbanzo beans.

    cook all ingredient in a pot.

    Step 3: Next, add chickpeas, saffron, and herbs to the pan, stirring occasionally. As the stew simmers, incorporate the remaining mushrooms and continue cooking over medium-high heat until the desired consistency is achieved.

    Step 4: Add the very end, for an added touch of creaminess, garnish each serving of the garbanzo beans stew with a dollop of dairy-free cheese or, alternatively, mix in some vegetable cream sauce like vegan bechamel sauce.

    💡 Expert tips

    For quick, creamy, raw garbanzo beans, add a teaspoon of baking soda to the boiling water. Foam will form; remove it and boil for 15-20 minutes.

    If you're using dried chickpeas and have an instant pot, check out our easy instant pot chickpeas post for instructions on how to cook them.

    Soak dried chickpeas overnight for optimal softness.

    📖  Variations

    More veggies: To make the stew even richer, add a can of diced tomatoes and a tablespoon of tomato paste. You can also add chopped bell pepper or sweet potato.

    Add greens: As soon as the stew is ready, add a handful of fresh or frozen spinach, kale or
    Swiss chard, stir, and let it rest for a couple of minutes.

    Spicy: Add a teaspoon of red pepper flakes into a spicy stew.

    🥢 How to serve

    Mediterranean chickpea stew served with steamed rice.

    Serve the chickpea stew with brown rice, basmati rice, toasted pita, crusty bread, or naan bread. We also like pairing this stew with a salad of fresh tomatoes, chopped kale, and fresh spinach.

    Another delicious pairing is fire-roasted tomatoes.

    Optionally add some lemon juice or lime juice right before serving.

    ❓ FAQ

    Are garbanzo beans chickpeas?

    Yes, they are the same thing. A garbanzo bean or a chickpea is both referred to as a legume with the scientific name Cicer arietinum. They are one of the most widely consumed legumes in the world.

    📚 More protein-packed recipes

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      Easy, Healthy Pasta Salad (High in Protein)
    • instant pot mung bean dal.
      Mung Bean Dal (Instant Pot)

    This fantastic legume is widely used in hummus recipes that I am sure you are familiar with. Try out our Lebanese hummus recipe, roasted red pepper hummus, pumpkin hummus, and avocado hummus to see how you can turn these buddies into delicious dips and spreads, or even make a vegan "tuna" salad.

    If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #ourplantbasedworld on Instagram. Cheers!

    📋 Recipe

    spanish chickpea stew.

    Spanish Chickpea Stew

    Author: Gustavo De Obaldia
    Indulge in the savory flavors of our chickpea Stew. This hearty and creamy dish combines tender chickpeas, earthy mushrooms, and aromatic herbs for a truly satisfying experience. With its easy preparation and rich taste, this recipe is a must-have for anyone seeking a delicious and plant-based comfort meal.
    4.9 from 14 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 15 minutes mins
    Total Time 20 minutes mins
    Course Main Course, Soups & Stews
    Cuisine Comfort Food, Mediterranean
    Servings 4 Servings
    Calories 289 kcal

    Equipment

    cuisine art large casserole with a lid.
    (affiliate link)
    Large saucepan (affiliate link)
    copper measuring cups and spoons.
    (affiliate link)
    measuring cups (affiliate link)

    Ingredients
     
     

    • 15 ounces chickpeas pre-boiled, or two drained only-water cans, no preservatives
    • 14 ounces mushrooms your choice or a mix of portobello, cremini, oyster, white button, all work well
    • 2 ounces vegan mozzarella cheese or vegan brie
    • 4 shallots or 2 small red onions coarsely chopped
    • 3 cloves garlic chopped
    • 1 teaspoon rosemary or dill
    • ½ teaspoon saffron
    • 1 cup vegetable stock or garbanzo liquid from boiling or cans
    • 1 teaspoon black pepper

    Optional

    • 1 ½ teaspoon sea salt
    • 1 tablespoon avocado oil skip if WFPB
    Prevent your screen from going dark

    Directions
     

    • Stir fry. In a saucepan, stir fry the onions, half of the mushrooms, and garlic in oil on medium heat.
    • Add chickpeas and herbs. Add the saffron and herbs, immediately followed by the garbanzo beans.
    • Add the remaining mushrooms. Add the rest of the mushrooms cut in different shapes (this will contribute to better textures in every bite).
    • Add stock. Add the vegetable stock, salt, and pepper.
    • Add vegan cheese. When creamy, add the cheese, which will melt in about a minute.
    • Serve. Serve immediately.

    Nutrition Facts

    Calories: 289kcalCarbohydrates: 43gProtein: 14gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 463mgPotassium: 718mgFiber: 11gSugar: 10gVitamin A: 156IUVitamin C: 6mgCalcium: 84mgIron: 4mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!

    Nutritional Disclaimer

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Affiliate Disclaimer

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

    gustavo de obaldia headshot.
    Gustavo De Obaldia
    Website |  + postsBio

    As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.

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    Reader Interactions

    Comments

      4.93 from 14 votes (5 ratings without comment)

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      Recipe Rating




    1. Beth Sachs

      October 04, 2021 at 3:28 pm

      5 stars
      So healthy and comforting. I love using saffron in dishes, such a unique flavour.

      Reply
    2. Danielle Wolter

      October 04, 2021 at 12:47 pm

      5 stars
      Loving this! The flavor are just incredible and it's such a nice comforting dish. Plus, I'm a huge fan of garbanzo beans.

      Reply
    3. Qashang

      October 04, 2021 at 12:41 pm

      5 stars
      A great and healthy snack. Definitely making this on repeat for lunch!

      Reply
    4. Dannii

      October 04, 2021 at 12:34 pm

      5 stars
      What a great way to use chickpeas. The flavours look amazing.

      Reply
    5. Gina

      October 04, 2021 at 12:16 pm

      5 stars
      Love having another use for saffron as I normally only use it for risotto and the fact that this is a vegan/plant-based meal. So hearty and full of flavor!

      Reply
    6. Erika

      August 30, 2021 at 6:40 pm

      5 stars
      I love this chickpeas recipe! I have several cans to use up and I can't wait to try this!

      Reply
      • Gus

        August 30, 2021 at 10:21 pm

        I am sure you will love this easy recipe!:)

        Reply
    7. Dannii

      August 30, 2021 at 6:34 pm

      5 stars
      What a great way to use saffron. These beans look delicious.

      Reply
    8. Catherine

      August 30, 2021 at 5:50 pm

      5 stars
      Hearty and nutritious- what more could you ask for? This sounds like a wonderful side dish for the upcoming fall and winter months.

      Reply
    9. Katia

      August 30, 2021 at 5:33 pm

      5 stars
      I love this! I tried this as my post recovery workout meal and it was a delicious and satisfying way to pack in my protein post-workout.

      Reply

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