Tomato Mushroom and Chickpea Stew
Warm, hearty, and brimming with plant-based goodness, this Tomato Mushroom and Chickpea Stew is a cozy bowl of comfort perfect for any season. Featuring a robust medley of earthy baby bella mushrooms, tender chickpeas, and sweet diced tomatoes, this one-pot wonder is richly flavored with aromatic spices like cumin, smoked paprika, and coriander. A hint of dried oregano and a bay leaf deepen the complexity, while fresh parsley adds a burst of brightness just before serving. Ready in under an hour, this vegan stew is as nutritious as it is satisfying, making it an ideal choice for busy weeknights or weekend meal prep. Serve it with crusty bread or over fluffy rice for a complete, soul-warming meal that’s naturally gluten-free.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion
- 3 cloves garlic cloves
- 1 large carrot
- 1 large celery stalk
- 8 ounces baby bella mushrooms
- 15 ounces canned chickpeas
- 14.5 ounces canned diced tomatoes
- 4 cups vegetable broth
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoons ground coriander
- 1 teaspoon dried oregano
- 1 piece bay leaf
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 0.25 cup fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Dice the onion, mince the garlic cloves, and finely chop the carrot and celery. Add them to the pot and sauté for 5–7 minutes, stirring occasionally, until the onion is soft and translucent.
Clean and slice the mushrooms, then add them to the pot. Cook for 5 minutes until the mushrooms release their liquid and begin to brown.
Rinse and drain the canned chickpeas. Add them to the pot along with the canned diced tomatoes (with their liquid), vegetable broth, and tomato paste. Stir to combine.
Add the ground cumin, smoked paprika, ground coriander, dried oregano, bay leaf, salt, and black pepper. Stir well.
Bring the stew to a gentle boil, then reduce the heat to low. Cover the pot and simmer for 25–30 minutes, stirring occasionally, to allow the flavors to meld.
Taste and adjust the seasoning, adding more salt or pepper if needed.
Finely chop the fresh parsley and sprinkle it over the stew just before serving.
Serve the stew hot in bowls, optionally paired with crusty bread or over cooked rice.
Nutrition Facts
Calories |
1371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.4 g | 74% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6510 mg | 283% | |
| Total Carbohydrate | 176.8 g | 64% | |
| Dietary Fiber | 46.7 g | 167% | |
| Total Sugars | 55.1 g | ||
| Protein | 49.5 g | 99% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 572 mg | 44% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 5352 mg | 114% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
