Vegan Spanish Chickpea Rice Stew is the perfect midweek meal.
Ready in about an hour so perfect for those busy days when you need a nutritious but tasty meal.
People from Spain have been enjoying stews with chickpeas since the Middle Ages. Common vegetables often added to Spanish stews are cabbage, potatoes, carrots, chard, and green beans.
Traditionally Spanish Chickpea Stews contain meat such as pork, beef or chicken.
My vegan Spanish inspired chickpea rice stew contains chickpeas, potatoes, bell pepper, onions, garlic, long-grain rice, passata, balsamic vinegar, and mixed herbs. And the mandatory paprika.
All the flavours work together to produce an amazingly tasty simple meal that is ideal for the long summer months or cosy winter dinners.
A serving of my chickpea stew works out at around 477 calories so is perfect for a hearty but light meal. And is an excellent meal for those looking to boost their iron and protein intake with each serving roughly around 6mg Iron and 14.5g protein.
Vegan Spanish Chickpea Rice Stew
Serves 4-6 depending on portion sizes.
A perfect budget-friendly family meal.
Bursting with plant-based goodness.
- Sauté pan/deep frying pan/ skillet. With a lid or use a large plate.
To sauté veggies:
- 2 tsp olive oil Alternatively use 125ml (1/2cup) of vegetable stock if on a reduced oil diet.
For the stew:
- 550 grams potatoes About 4 cups. Chopped into 1/2 inch or bitesize pieces.
- 200 grams long grain rice about 3/4 – 1 cup
- 1 can chickpeas 400 grams/ 14 oz drained. About 1 1/2 cups/240 grams.
- 1 large bell pepper about 140 grams or 1 1/2 cups. Can use mixed frozen peppers. Red, orange or yellow are the best choices for this meal.
- 100 grams kale about 2 cups either frozen or fresh. Or spinach, spring greens or collard greens. Chopped into small pieces. If using spinach keep whole.
- 1 medium red onion about 1 cup. Rough chopped.
- 4 cloves garlic sliced. Use more garlic if liked.
- 2 tsp garlic granules optional but tasty.
- 1 ½ tsp dried mixed herbs
- 1 tbsp paprika sweet paprika if you have it.
- 500 grams passata Or 1 can of chopped tomatoes 400 grams/ 14 oz.
- 1 tbsp tomato puree
- 2 tbsp balsamic vinegar
- 1 tsp sugar or maple syrup or your usual sweetener/sugar
- 1200 ml vegetable stock Plus extra if required at the end of cooking to thin out the sauce.
- olives optional. Garlic stuffed olives are particularly tasty with this stew
- fresh lemon juice optional. Squeeze a spritz of fresh lemon juice over each serving for a summer citrusy flavour burst.
- small handful of fresh basil leaves or chopped parsley. optional
- Heat olive oil or 125ml of vegetable stock in the pan.Add the onion and sauté over a low-medium heat for 5 minutes.
- Add the garlic, paprika, mixed herbs, sugar, and dried garlic.Mix well.Dry fry for about 2-3 minutes. Stirring to avoid sticking.
- Add the tomato paste and passata.Pour in the vegetable stock.Mix.
- Add the potatoes, chickpeas, peppers and rice.Stir.
- Add a lid and bring to the boil.Simmer for 10 minutes.
- Remove the lid.Add the balsamic vinegar, and some salt and pepper. Simmer for 10 minutes.
- Add the kale and cook for a further 5 minutes. Spinach only needs a minute or less to wilt in the sauce.Check to see if the potatoes and rice are soft. If not add the pan lid and allow to sit off the heat for 10 minutes for everything to soften up.
- Taste the seasoning and adjust if necessary.Add an extra 125-250ml (1/2-1 cup) of vegetable stock if you prefer a looser sauce. I don't usually as my family prefers a thicker sauce.
- If using lemon juice add a little squeeze to each serving or over the stew in the pan.Scatter or mix olives through the stew if using. Sprinkle over some chopped basil or parsley if liked.
- In the UK 1 cup equals 250ml of liquid and 1/2 cup equals 125ml.
- Leftovers can be stored in the fridge in a covered container for up to 3 days.
- Reheat, in a pan with a little extra water or stock, until piping hot throughout.
- Portions can be frozen for up to 3-4 months. Defrost and reheat until piping hot.
The following nutritional information is for guidance only and is not a strict analysis as ingredients will vary.
Vegan Spanish Chickpea Rice Stew Recipe Notes
- Leftover chickpea stew will keep fresh in the fridge, covered for up to 3 days. Cool the rice stew as quickly as you can as rice can be a breeding ground for bacteria.
- Reheat until piping hot before eating. Mix a little water or veggie stock through the stew as it will likely have gotten quite thick. Bring to the boil and gently simmer, stirring frequently, for a few minutes or until piping hot throughout.
- Portions can be frozen for a quick meal. Defrost and reheat until piping hot.
- Leftover chickpea rice stew is tasty served over toast for lunch or used as a chilled tortilla wrap filling.
- Serve your stew with these amazing vegan quick 3 ingredient flat breads. My family loved dipping and scooping up their chickpea stew with the flatbreads as they are so soft and light.
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