Chickpeas with vegetables
A homemade stew of chickpeas gently simmered with carrot, leek, onion and pepper. The sauce is thickened by blending the vegetables themselves. Bay leaf and cumin add aroma, while the result is a comforting, satisfying one-pot dish without cured meats or processed meat.
At a glance
- Prep15 min
- Cooking90 min
- Total105 min
- DifficultyEasy
Allergens
- None of the fourteen declarable allergens
Who this recipe is for
A traditional legume stew with blended vegetables and cumin. It can fit into a digestive-health eating pattern if you are looking for satisfying, easy-to-digest one-pot meals.
Ingredients
Step by step
- Put the dried chickpeas in a deep bowl, cover with plenty of cold water and soak overnight (at least 12 hours).
- Drain the soaked chickpeas, discard the soaking water and rinse them well under running water.
- Put the chickpeas in a large saucepan with the bay leaf, cumin and a pinch of salt, then cover with fresh water.
- Clean the carrot, leek, onion and green pepper. Peel if needed and cut into large pieces.
- Add the chopped vegetables and peeled garlic cloves to the pan with the chickpeas.
- Simmer over low to medium heat until the chickpeas and vegetables are completely tender. Avoid a vigorous boil so the skins do not come off.
- Use a slotted spoon to remove the cooked vegetables from the pan and put them in a blender.
- Blend the vegetables with a little cooking liquid and a tablespoon of extra-virgin olive oil until smooth.
- Pour the vegetable purée back into the pan with the chickpeas. Stir over low heat for 2 or 3 minutes to thicken the sauce, then adjust the salt before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you are short on time or have not soaked the chickpeas
Use tinned cooked chickpeas (about 200 g per person), rinse them under running water to remove the brine, and cook the chopped vegetables in stock or water before blending.
For an even gentler digestion
Pass the vegetable purée through a food mill or fine sieve to remove insoluble leek or pepper fibre, and add a little extra cumin or fennel seeds while cooking.
To add more plant protein
Add a handful of firm tofu cubes sautéed with a pinch of sweet paprika at the end of cooking, or serve with chopped hard-boiled egg on top.
If you prefer to use a pressure cooker
After soaking, cook the chickpeas with the vegetables and spices in the pressure cooker for about 40–45 minutes over medium heat. Let the pressure release safely, then blend the vegetables as directed.
How to store it
The stew keeps for 3 days in the fridge, in a closed container, and gains flavour on the second day. If you freeze it, do it in portions. Reheat until it boils and add water if it has thickened.
Common mistakes and how to avoid them
- Chickpeas stay hard after long cooking when topped up with cold water. If you need to add liquid, make it hot water.
- Their skins come off with a hard boil. Cook over a low heat, with a gentle simmer.
- The sauce does not bind if the vegetables are blended without stock. Add a ladle of the cooking stock so the purée comes out smooth and blends in.
Variations
- With diced potato or pumpkin, for a heartier stew.
- With spinach or chard in the last 5 minutes.
- With a touch of sweet paprika in the sofrito, for colour.
Frequently asked questions
How long do chickpeas take to cook?
About 90 minutes over a low heat, after soaking for at least 12 hours, according to this recipe. In a pressure cooker, between 40 and 45 minutes. Taste them. They should be tender inside without falling apart.
How many hours do chickpeas need to soak?
At least 12 hours, in plenty of cold water. Throw away the soaking water and rinse the chickpeas before cooking, then cook them in fresh water.
What is cumin for in chickpeas?
It adds aroma and flavour. It is a classic spice in pulse stews. If you find cumin strong, start with a pinch and adjust as you taste.
Can you make it with tinned chickpeas?
Yes, about 200 g per person. Rinse them under the tap and cook the vegetables first in stock or water until tender, ready for blending.
What it provides
Chickpeas provide slowly absorbed carbohydrates, soluble fibre and plant protein, helping sustain fullness. Thickening the broth with blended vegetables and leaving out cured meats, bacon and added flour makes this a traditional dish whose fat mainly comes from extra-virgin olive oil. Bay leaf and cumin add aromatic compounds.
The dietitian's tip
Cooking legumes with cumin and bay leaf can make them easier to digest, as can discarding the soaking water before cooking. If you make a larger batch, this stew keeps well in an airtight glass container in the fridge for 3 days and develops more flavour and texture overnight.
Find more advice on planning meals in our nutrition guides and vegetarian nutrition guidance. Other comforting legume dishes: lentil and pumpkin stew and chickpeas with spinach and cod.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
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