Tuscan Chickpea Stew
With simple ingredients and vibrant flavors, this Tuscan Chickpea Stew is a healthy and delicious meatless meal you can make in about 30 minutes. Perfect with some crusty bread and a sprinkling of Parmesan!
If you enjoy this meal, you’ll also enjoy this simple and tasty Tuscan White Bean Skillet!
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We’re constantly on the hunt for new vegetarian recipes that are easy to make and heavy on protein and plants. I’ve also noticed that most everyone enjoys Tuscan flavors. Broadly speaking, this means a combination of spinach, tomatoes, and Italian herbs. No surprise that’s a popular mix!
This simple, hearty chickpea stew is adapted from my Tuscan white bean skillet, which has grown to be one of the most consistently popular recipes on Nourish and Fete. Both are quick and easy, healthy and filling, vibrant and packed with your favorite Italian flavors.
Recipe Tips and Tricks
- Cookware. Use a deep skillet to ensure you have plenty of room for all the veggies and liquid. I adore this Staub braiser, but it can be a little hard to find. This cast-iron skillet is another excellent and more affordable option.
- Broth. I do like the flavor of this stew made with chicken broth, but of course you should use vegetable broth if it’s important to keep it vegetarian.
- Tomatoes. I usually make this with a can of standard diced tomatoes, but if you want to add some extra kick, fire-roasted tomatoes would be a terrific option.
Optional Add-Ins
This recipe is a flexible base–take it and add in anything else that sounds good and that you have in the pantry! Artichoke hearts, olives, or sun-dried tomatoes would all be delicious, and I’d suggest adding those in along with the chickpeas and broth. You could also add chopped celery or bell peppers; add those earlier, along with the onions and carrots, so they have time to sauté and soften.
What To Serve With Tuscan Chickpea Stew
This has tons of flavor and is a very nutritious and complete meal on its own, so you can keep the rest very simple. In fact, I’ve been serving it with only with a sprinkle of fresh-grated Parmesan and some crusty bread. Perfection!
And if you really love these flavors, you can try my creamy Tuscan chicken and Tuscan tortellini, as well.
More Chickpea Recipes
Still have chickpeas in the pantry? Here are some more ideas!
- Chopped Greek Chickpea Salad
- Instant Pot Chickpea Curry (Chana Masala)
- Crispy Chickpea Tacos with Sunset Slaw
- Smooth and Creamy Homemade Hummus
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Tuscan Chickpea Stew
Ingredients
- 2 tablespoons olive oil
- 2 medium carrots peeled and chopped
- 1 medium yellow onion chopped
- 3 cloves garlic minced
- 1 teaspoon kosher salt
- 12-15 cranks fresh-ground black pepper
- 1/4 teaspoon red pepper flakes
- 2 cups low sodium chicken or vegetable broth
- 2 15 ounce cans chickpeas, drained and rinsed
- 1 14.5 ounce can diced tomatoes, with juices
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon dried rosemary
- 2-3 large handfuls baby spinach or kale roughly chopped
- 2 teaspoons fresh lemon juice
Instructions
- Warm oil in a Dutch oven or deep skillet over medium-high heat. Add carrots and onion. Cook 4-5 minutes, until they just begin to soften. Add garlic, salt, black pepper, and red pepper. Cook another 30-60 seconds, just until fragrant.
- Stir in the broth, chickpeas, tomatoes, thyme, oregano, and rosemary. Bring mixture to a boil, then reduce heat to medium-low and simmer for 10 minutes.
- Stir in the kale or spinach. Cook 2-3 minutes more, just until the greens are tender and wilted. Stir in the lemon juice. Taste and season with more salt and pepper as needed. Serve with a bit of fresh-grated Parmesan and/or crusty bread if desired. Enjoy!
Notes
- Optional Add-Ins: This is a flexible base–take it and add in anything else that sounds good and that you have in the pantry! Artichoke hearts, olives, or sun-dried tomatoes would all be delicious, and I’d suggest adding those in along with the chickpeas and broth. You could also add chopped celery or bell peppers; add those earlier, along with the onions and carrots, so they have time to sauté and soften.
3 Comments on “Tuscan Chickpea Stew”
The kids and adults loved this one. A quick and delicious meal. I thought the lemon added a bright and lovely finish! Another 5 star recipe!
This was delicious. I only used two cans of chick peas and that was plenty. I also used fresh tomatoes instead of canned. Next time I will add zucchini and squash, yum!
I am in love with chickpeas – def need to add this to my meatless Monday rotation!