This easy, high-protein, creamy Spiced Chickpea Stew takes 30 minutes to make but checks all the boxes for being nutritious and delicious. Pair it with rice for a more filling meal!

As a Dietitian, I’m constantly reminded about the importance of getting enough protein and fiber with meals. Like, for example, when I eat something low in protein and fiber and am hungry again 30 minutes later.

Over the years, I’ve prioritized creating protein and fiber-rich meals that also taste amazing for this reason. And as a busy person, having the meals be 30 minutes or less certainly helps, too. Cue this 30-minute spiced chickpea stew- It’s packed with protein, fiber, and veggies while still being creamy, comforting, and absolutely craveable.

Plus, it has one secret ingredient… Prunes! Now I know what you might be thinking, aren’t prunes only for helping to use the washroom?

While yes, they are great for our digestive system and regularity, prunes are also high in magnesium and potassium and taste delicious. If you’re skeptical of using prunes in cooking, I understand but don’t knock it ’til you try it! They add a sweetness to these stewed chickpeas that pair perfectly with the spiced creaminess of the stew. We also use prunes in my Chickpea Salad with California Prune Dressing!

Looking for more 30-minute meals, try my Balsamic Gnocchi and Brussel Sprout Sheet Pan Meal or Butternut Squash Vegan Chili!

Ingredients to make the spiced chickpea stew with chickpeas, carrots, prunes, onion, garlic and spinach.

How to Make this Spiced Chickpea Stew

  1. Heat 1 tablespoon of olive oil in a large pot over medium heat.
  2. Add the diced yellow onion and sauté until translucent, about 3-4 minutes. Add the minced garlic, ginger, turmeric, cinnamon, coriander, and chili flakes, and continue to sauté for another 2-3 minutes until the spices are fragrant.
  3. Add the diced tomatoes, drained and rinsed canned chickpeas, chopped prunes, coconut milk, vegetable stock, diced carrots, salt, and pepper to the pot, bringing the mixture to a simmer. Cover the pot and allow it to simmer for 20-25 minutes or until the carrots are fork-tender.
  4. Stir in the spinach and cook until wilted. Serve with rice and garnish with lemon or lime wedges. 
Medium pan with sauteed onion, garlic and ginger.
Pan with sliced carrots, canned tomatoes, chickpeas and prunes.
Pan with sliced carrots, canned tomatoes, chickpeas, prunes and canned coconut milk.
Pan with stewed chickpea curry.
Pan with stewed chickpea curry with spinach on top.
Pan with spiced chickpea stew with sliced carrots, chickpeas, and spinach.

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Can You Make It Ahead of Time?

This is the perfect make-ahead meal, since the spices of the stew really meld the longer it sits, meaning it only gets better with time! The same goes for other dishes, like my Vegan Cauliflower Chickpea Curry, Easy Vegan Butter Chickpea Curry, and Butternut Squash Vegan Chili.

How Do You Store Leftovers?

Refrigerate leftovers in an airtight container for up to 4 days.

White and blue bowl of spiced chickpea stew with brown rice and parsley for garnish and a spoon in the bowl.

What Should You Serve This With?

These stewed chickpeas are a complete meal on their own, since chickpeas are a source of both protein and carbohydrates, plus it also has veggies and fats from the coconut milk. With that being said, I chose to serve this with brown rice for a little extra fiber and carbohydrates!

My favorite Lemon Potatoes or toasted fresh bread would also be a wonderful accompaniment for something a little more filling! You could also serve it with a salad, like my Raddichio, Arugula and Maple Balsamic Salad.

Pan of spiced chickpea stew with spinach mixed in.
Blue and white bowl of spiced chickpea stew and brown rice with a lime wedge on the side.
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30-Minute Spiced Chickpea Stew (High Protein Meal!)

Servings: 4
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Author: Lauren McNeill, RD
This easy, high-protein, creamy Spiced Chickpea Stew takes 30-minutes to make but checks all the boxes for being nutritious and absolutely delicious. Pair it with rice for a more filling meal!
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Ingredients
 

  • 1 tbsp olive oil
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • 1 tbsp ginger, minced
  • 1 tsp turmeric,
  • 1 tsp cinnamon
  • 1 tsp coriander
  • 1/2 tsp chili flakes
  • 1 798 ml can of diced tomatoes
  • 1 540 ml can of chickpeas, drained and rinsed
  • 1 400 ml coconut milk
  • 1/2 cup prunes, chopped
  • 1 cup vegetable stock
  • 3 large carrots, diced
  • 1 tsp salt, or to taste
  • 1/4 tsp pepper, or to taste
  • Handful of spinach
  • Lemon or lime to garnish

Equipment

  • 1 Large pot

Instructions
 

  • Heat 1 tablespoon of olive oil in a large pot over medium heat.
  • Pan with diced onion, garlic and ginger with spices.
    Add the diced yellow onion and sauté until translucent, about 3-4 minutes. Add the minced garlic, ginger, turmeric, cinnamon, coriander, and chili flakes, and continue to sauté for another 2-3 minutes until the spices are fragrant.
  • Pan with diced carrots, tomatoes, and canned coconut milk in.
    Add the diced tomatoes, drained and rinsed canned chickpeas, chopped prunes, coconut milk, vegetable stock, diced carrots, salt, and pepper to the pot, bringing the mixture to a simmer. Cover the pot and allow it to simmer for 20-25 minutes or until the carrots are fork-tender.
  • Pan of spiced chickpea stew with spinach mixed in.
    Stir in the spinach and cook until wilted. Serve with rice and garnish with lemon or lime wedges. 
Did you make this recipe?Don’t forget to leave a rating and review, it helps so much! And if you snap a photo, tag me @tastingtothrive_rd so I can see your delicious creation!