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Vegetable Chickpea Stew

Enjoy this meal full of vegetables and aromatic spices. This stew is a meat, gluten and dairy free meal (without topping) that can be made with any vegetables you have on hand. Serve on top of your favourite rice or quinoa.


  • 2 tbsp vegetable oil divided
  • 1 small onion chopped
  • 1 small head of cauliflower cut into small florets
  • 2 sweet bell peppers diced
  • 1 zucchini halved lengthwise and sliced
  • 1 small jalapeño pepper or (¼ crushed chili flakes) seeded and minced
  • 1 tbsp minced fresh ginger
  • 2 tsp ground cumin
  • 2 tsp garam masala
  • 2 tsp sugar
  • 1 tsp dried oregano
  • 1 tsp mustard powder
  • 1 tsp turmeric
  • 1 tsp curry powder
  • 28 oz can of pureed tomatoes
  • 14-19 oz can of diced tomatoes
  • 2 cans chickpeas (14-19 oz each) rinsed and drained
  • 1 tsp salt
  • ¼ cup fresh cilantro chopped
  • ¼ cup plain yogurt or sour cream optional topping


  • In a small bowl combine all spices.
  • In a large skillet heat 1 tbsp oil over medium high heat. Add chopped onions and cauliflower. Cook stirring often until lightly brown - 8-10 min. Transfer to a bowl or plate.
  • In the same skillet add the additional 1 tbsp of oil and sauté the peppers, zucchini and ginger for 2 minutes. Transfer to the bowl with cauliflower.
  • Reduce heat to low and stir in spices, then add cans of tomatoes, chickpeas and bring to a boil. Reduce to a simmer stirring occasionally for 20 minutes. Taste and add 1 tsp or salt to taste.
  • Return vegetables to the skillet and cook until heated through. Stir in cilantro. Cover until ready to eat.
  • Serve on top of rice or quinoa and top with a dollop of yogurt of sour cream.