Famously known as the #thestew, this easy spiced chickpea stew is a nourishing pick-me-up that’s loaded with antioxidants to repair damage in our stressed bodies. The soup base comes from pantry staples, so your budget will be happy.
Spiced Chickpea Stew Ingredients
¼ cup olive oil, plus more for serving
Four garlic cloves, chopped
1 large yellow onion, chopped
1 (2-inch) piece ginger, finely chopped
Kosher salt and black pepper to taste
2 tsp. ground turmeric
1 tsp. red-pepper flakes, plus more for serving
2 15 oz. cans low sodium chickpeas, drained and rinsed
2 15 oz. cans lite coconut milk
2 cups low sodium vegetable or chicken stock
1 bunch Swiss chard, kale or collard greens, stems removed, torn into bite-size pieces
1 cup mint leaves, for serving
Yogurt, for serving (optional)
Toasted pita, lavash or other flatbread, for serving (optional)
Method of Preparation
1. Heat ¼ cup oil in a large pot over medium heat. Add garlic, onion, and ginger. Season with salt and pepper, and cook, stirring occasionally until onion is translucent and starts to brown a little at the edges, approximately 3 to 5 minutes.
2. Add turmeric, red pepper flakes, and the chickpeas, and season with salt and pepper. Cook, stirring frequently, so the chickpeas sizzle and fry a bit in the spices and oil, until they’ve started to break down and get a little browned and crisp, 8 to 10 minutes.
3. Remove about a cup of chickpeas and set aside for garnish.
4. Using a wooden spoon or spatula, crush the remaining chickpeas slightly to release their starchy insides. (This will help thicken the stew.)
5. Add coconut milk and stock, and season with salt and pepper. Bring to a simmer, scraping up any bits that have formed on the bottom of the pot. Cook, stirring occasionally, until stew has thickened, 30 to 35 minutes. (Taste a chickpea or two, not just the liquid, to make sure they have simmered long enough to be as delicious as possible.) If after 30 to 35 minutes, you want the stew a bit thicker, keep simmering until you’ve reached your desired consistency.
6. Add greens and stir, making sure they’re submerged in the liquid. Cook until they wilt and soften, 3 to 7 minutes, depending on what you’re using. (Swiss chard and spinach will wilt and soften much faster than kale or collard greens.) Season again with salt and pepper.
7. Divide among bowls and top with mint, reserved chickpeas, a sprinkle of red pepper flakes, and a good drizzle of olive oil.
8. Serve alongside yogurt and toasted pita if using; dust the yogurt with turmeric if you’d like.
This famous spiced chickpea stew is curated by our Culinary Medicine team and adapted from NYT Cooking. Find more healthy recipes here, browse our Pinterest boards for inspiration, or join us on Tuesday evenings for our Culinary Medicine virtual cooking classes.