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Seven Spice Chickpea Stew with Tomatoes and Coconut

Seven spice chickpea stew with tomato and coconut is an easy and healthy weeknight meal that's naturally vegan and gluten-free.
Course Main Course, Side Dish, Soup, Stew
Cuisine Dairy-free, Gluten-Free, Nut-Free, Plant-Based, Special Diets, Sugar-Free, Vegan, Vegetarian
Diet Gluten Free, Vegan, Vegetarian
Keyword balsamic vinegar, canned tomatoes, chili flakes, cilantro, cinnamon, coconut milk, coriander, cumin, fall, garlic, millet, oregano, paprika, parsley, soup, stew, tomato paste, turmeric, vegetable stock, winter
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 (with sides)
Author Laura Wright

Ingredients

Stew

  • 2 teaspoons olive or coconut oil
  • 1 medium yellow onion, small dice
  • spice blend (see below!)
  • 1 tablespoon tomato paste
  • 2 cloves garlic, minced
  • 2 cups cooked chickpeas, drained and rinsed
  • 1 teaspoon balsamic vinegar
  • 1 cup jarred/canned diced tomatoes
  • 1 cup light coconut milk
  • sea salt and ground black pepper, to taste
  • ⅓ cup chopped flat leaf parsley or cilantro (or a combination)

Spice Blend

  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground turmeric
  • ½ teaspoon dried oregano
  • ½ teaspoon dried chili flakes
  • ¼ teaspoon ground cinnamon

Instructions

  • In a deep cast iron skillet or a small soup pot, heat the olive oil over medium heat. Once the oil is lightly shimmering, add the onions to the pan. Cook and stir the onions until translucent and quite soft, about 5-6 minutes. You want the onions to be quietly sizzling while they cook, so lower the heat if necessary.
  • Add the spice blend to the skillet and stir. Once the spices are quite fragrant and fully integrated with the onions (about 1 minute), add the tomato paste, mashing it with the back of your spoon into the spices and oil. Add the garlic and chickpeas and stir the mixture for 30 seconds.
  • Add the balsamic vinegar and tomatoes to the pan and stir, using the back of your spoon to scrape up any brown bits that may have formed on the bottom of the pan. Add the coconut milk to the skillet and season the stew with salt and pepper.
  • Bring the seven spice chickpea stew to a boil, and then lower the heat to a light simmer. Cook the stew for about 10-15 minutes, or until the flavours have melded to your liking. Garnish the top of the stew with the chopped parsley/cilantro. Serve stew hot with polenta, brown rice or any other accompaniment you like.

Notes

  • This stew has very few ingredients, so it’s ideal to use good quality tomatoes and fresh spices.
  • I made this during the day for the purpose of photographing/sharing it here, but when I reheated it for dinner, I added about 1 cup of chopped Swiss chard for an extra hit of greens.