Smashed Chickpea Broccoli Stew (High-Protein Vegan Comfort Food)
This Smashed Chickpea Broccoli Stew is a hearty one-pot vegan dinner with broccoli, chickpeas, tomato paste, garam masala, berbere, spinach, and fresh lemon. Protein-packed, comforting, and ready in under an hour.
Ingredients
Stew
- 2 tablespoons olive oil
- 1 large yellow onion diced
- 6 garlic cloves minced
- 2 tablespoons tomato paste
- 2 15-ounce cans chickpeas, drained and rinsed
- 1 large head broccoli cut into bite-sized florets
- 4 cups vegetable broth
- 1 tablespoon soy sauce
- 1 teaspoon garam masala
- 1 teaspoon berbere seasoning
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon coconut sugar
- Salt and freshly cracked black pepper
- 4 cups baby spinach
- Juice of 1 lemon
- ¼ cup chopped fresh basil
Instructions
Step 1: Sauté the Aromatics
- Heat the olive oil in a large Dutch oven or soup pot over medium heat. Add the diced onion and cook for 5–7 minutes until softened and lightly golden. Stir in the garlic and cook for another minute until fragrant.
- Kitchen Technique: Let the onions caramelize slightly before adding the garlic. This builds a naturally sweet, flavorful base.
Step 2: Add the Tomato Paste and Bloom the Spices
- Stir in the tomato paste and cook for 2–3 minutes until it darkens in color. Add the garam masala, berbere, smoked paprika, garlic powder, onion powder, coconut sugar, and black pepper. Stir constantly for about 30 seconds to toast the spices.
- Kitchen Technique: Cooking tomato paste and spices before adding liquid intensifies their flavor and removes any raw taste.
Step 3: Simmer the Chickpeas and Broccoli
- Add the chickpeas, broccoli, vegetable broth, and soy sauce. Bring the stew to a gentle boil, then reduce the heat and simmer for 15–20 minutes until the broccoli is fork-tender.
- Using a potato masher or the back of a wooden spoon, gently smash about half of the chickpeas directly in the pot to naturally thicken the broth while leaving plenty of texture.
- Kitchen Tip: Only mash part of the chickpeas. The combination of creamy and whole beans gives the stew its signature rustic texture.
Step 4: Finish with Spinach and Basil
- Stir in the spinach and cook just until wilted, about 2 minutes. Remove the pot from the heat and stir in the fresh basil and lemon juice.
- Taste and adjust with additional salt, pepper, or lemon juice as needed.
- Kitchen Technique: Add delicate greens and herbs at the end to preserve their bright color and fresh flavor.
Step 5: Serve and Garnish
- Ladle the stew into bowls and garnish with extra basil, cracked black pepper, a drizzle of olive oil, and lemon wedges.
- Serve with warm sourdough bread, crusty artisan bread, or cooked rice for a complete meal.