Easy Chickpea Zucchini Stew Recipe
When you need a warm, nourishing bowl of comfort food that still feels light and fresh, this easy chickpea zucchini stew recipe is the answer. It’s hearty, loaded with zucchini, protein-rich chickpeas, savory vegan chorizo, earthy mushrooms, and tender greens. A spoonful of miso paste and a touch of coconut sugar round out the flavor, while spices give it the perfect depth.
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion diced (or red/white onion)
- 3 cloves garlic minced
- 6 ounces vegan chorizo crumbled or chopped
- 8 ounces mushrooms sliced (cremini or portobello work well)
- 1 medium zucchini diced
- 1 can 15 ounces chickpeas, drained and rinsed (or about 1 ½ cups cooked from scratch)
- 2 tablespoons tomato paste
- 1 tablespoon miso paste
- 1 teaspoon garam masala
- ½ teaspoon black pepper
- ¼ –½ teaspoon red pepper flakes to taste
- 3 cups vegetable stock or cups of water with bouillon
- 1 cup tomato sauce or 2 medium fresh tomatoes, chopped
- 1 teaspoon coconut sugar
- 4 cups baby spinach or other leafy greens
- 1 teaspoon sea salt or to taste
- 1 tablespoon lemon juice optional, for serving
Instructions
- Heat extra virgin olive oil in a large pot or Dutch oven over medium heat. Add diced onion and garlic cloves; cook for 2-3 minutes until fragrant.
- Stir in vegan chorizo and mushrooms, cooking over medium-high heat for a couple of minutes until browned.
- Mix in tomato paste, miso paste, garam masala, black pepper, and red pepper flakes. Stir with a wooden spoon for another minute to release the aromas.
- Toss in diced zucchini and chickpeas, stirring to coat them in the spiced tomato mixture.
- Add vegetable stock or cups of water, plus tomato sauce or fresh tomatoes. Stir well and bring to a gentle simmer.
- Stir in coconut sugar and a pinch of sea salt. Let the hearty stew cook for 20 minutes, stirring occasionally.
- Add baby spinach in the last 5 minutes so it wilts without overcooking.
- Serve hot over brown rice or your favorite grain. Garnish with fresh herb and a squeeze of lemon juice for brightness.