Vegan White Bean Stew with Chickpeas

This easy vegan white bean and chickpea stew adapted from grandma’s traditional recipe is a delicious and very healthy one-pot soup for every day! This savory stew is naturally gluten-free, nutrient-rich, high in protein, low-fat, and super filling thanks to all the fiber!

Grandma’s bean stew with chickpeas

Grandma’s food is simply the best! Therefore, today I share another traditional family recipe, but made vegan without sausages and meat. Making the white bean stew 100% plant-based means it’s much lower in fat and therefore healthier than the traditional version!

So if you want to have a nutritious, warming and filling meal on the table while saving some calories, this recipe is perfect for you!

Plus, the stew is quick and easy to make and can be made even more colorful by adding all sorts of veggies and different beans! There are no rules with this recipe, so it’s also perfect for using up leftovers!

Ingredients used

You don’t need any extraordinary ingredients to make this stew, just some vegetables, legumes and spices. You can find the detailed ingredients list with the exact quantities in the recipe card below.

• Olive oil: or another vegetable oil for frying.
• Vegetables: onions, garlic, celery, carrots, potatoes, red and yellow bell peppers, chopped tomatoes and optional spinach.
• Legumes: I use chickpeas and white giant beans, but you can use any other beans or even cooked lentils as in Grandma’s Lentil Strew recipe.
• Seasonings: Tomato paste, Italian herbs (a blend of basil, rosemary, thyme), paprika powder, bay leaves, fresh parsley, salt and pepper.
• Red wine: provides a more intense flavor, a touch of acidity and gives more flavor to the white bean stew. Alternatively, you can use more vegetable broth or apple or grape juice plus 2 tablespoons red wine, apple cider or white vinegar.
• Vegetable broth

How to make grandma’s bean chickpea stew vegan

As always, I recommend checking out this step-by-step instruction first. Then you’ll find the full recipe with exact measurements in the recipe card below!

Step 1: Sauté the vegetables and spices.

First sauté the onions until translucent, then add the garlic and sauté briefly. Next add the celery, carrots, potatoes and bell peppers and sauté for a few minutes. Now add the spices and sauté for a few seconds.

Note: The amount of salt varies depending on which vegetable broth you use or whether you add smoked tofu or vegan sausages. Therefore, it is better to start with less salt and add more later if needed.

Step 2: Add liquid and cook

Now deglaze the pan with red wine and let it boil down briefly. Then add vegetable broth, tomatoes and bay leaves and bring to a boil. Cover the pot with a lid and let the bean stew simmer until the vegetables are tender.

Step 3: Add the rest and prepare side dishes

Then add beans, chickpeas, parsley and spinach and simmer or rather steep for another 5-10 minutes.

Tip: If you like, you can add smoked tofu cubes or vegan sausages or prepare some flatbreads for serving.

Step 4: Serve

Finally, remove the bay leaves, taste and adjust seasonings as needed. Ladle the stew into bowls, garnish with some fresh parsley and serve with bread if desired. Enjoy your meal!

How to store stew?

This vegan white bean and chickpea stew tastes even better the next day after the flavors have combined! Leftovers keep in the refrigerator for up to 5 days and can also be frozen in portions for meal prep. Then you can reheat and enjoy a delicious home-cooked stew anytime!

This vegan bean stew recipe is:

• Simple
• Healthy
• Gluten-free
• High in protein
• High in fiber
• Versatile
• Warming
• Satisfying
• Delicious
• Perfect to make ahead!

More easy vegan soup recipes

• Sweet Potato Soup
• Red Lentil Dahl
• Thai Carrot Ginger Soup
• Creamy Cauliflower Soup
• Vegan Potato Leek Soup
• Roasted Pumpkin Soup
• Cream of Mushroom Soup
• Creamy Tomato Soup
• Vegan Lasagna Soup
• Minestrone Soup
• Thai Peanut Ramen Noodle Soup
• Mushroom and Rice Soup

If you try this easy one-pot white bean stew recipe, feel free to leave me a comment and a star rating! And if you share a photo of your delicious dish on Instagram, please tag me @biancazapatka and use the hashtag #biancazapatka because I love seeing your creations! Happy cooking! 🙂

Vegan Bean and Chickpea Stew

Author: Bianca Zapatka

This easy vegan bean stew with chickpeas adapted from grandma's traditional recipe is a delicious and very healthy one-pot soup for every day! This savory stew is naturally gluten-free, nutrient-rich, high in protein, low-fat, and super filling thanks to all the fiber!

5 von 3 Bewertungen

Print Pin Review

Prep Time 20 minutes mins

Cook Time 30 minutes mins

Course Appetizer, Lunch & Dinner, Main Course, Side Dish, Soup

Cuisine German

Servings 4 Servings

Calories 328.9 kcal

Ingredients

• 2-3 tbsp olive oil or other oil for frying
• 1 large red onion diced
• 4-5 cloves garlic minced
• 5.3 oz (150 g) celery root or celery stalks, diced
• 1 large carrot diced
• 12.3 oz (350 g) floury potato diced
• 2 bell peppers red and yellow, diced
• 3 tbsp tomato paste
• 2 tsp Italian herbs blend of basil, rosemary, thyme
• 2 tsp paprika powder or 1-2 tbsp ajvar
• ⅔ tsp salt or more to taste
• ½ tsp black pepper or more to taste
• ⅓ cup red wine or 2 tbsp vinegar*
• 2 cups (500 ml) vegetable broth
• 14 oz (400 g) chopped tomatoes 1 can
• 2 bay leaves
• 1 can (250 g) chickpeas 8.8 oz drained
• 1 can (250 g) white giant beans 8.8 oz drained
• ½ bunch fresh parsley + more for garnish
• 3 cups (100 g) fresh baby spinach optional

To serve (optional)

• 7 oz (200 g) smoked tofu or vegan sausages
• flatbread

Instructions 

*Note: Check out the recipe video + step-by-step pictures above!

• Heat some oil in a large pot and sauté the onions for 2-3 minutes until translucent. Add the garlic and sauté for 30 seconds. Then add the celery, carrots, potatoes and bell peppers and sauté for 2-3 minutes.
• Now add tomato paste, Italian herbs, paprika powder, salt and black pepper and sauté for a few seconds. Deglaze with red wine and boil down briefly. Then add vegetable broth, chopped tomatoes and bay leaves and bring to a boil. Cover the pot with a lid, reduce the heat and simmer for about 20 minutes until the vegetables are tender, stirring halfway through.
• Add the beans, chickpeas, parsley and spinach and simmer for another 5-10 minutes. (If you like, you can add smoked tofu cubes or sautéed vegan sausages or make some flatbreads for serving). Then remove the bay leaves, taste and adjust seasonings as needed.
• Ladle the stew into bowls, garnish with some fresh parsley and serve with flatbread if desired.
• Enjoy your meal!

Notes

• The amount of salt varies depending on which vegetable broth you use or whether you add smoked tofu or vegan sausages. Therefore, it is better to start with less start and add more later if needed.
• The celery root can also be replaced with celery stalks.
• You can replace the white giant beans and chickpeas with any other beans you like. Cooked lentils are also a good alternative (see Grandma's lentil soup recipe).
• The red wine provides a more intense flavor, a touch of acidity and gives a better taste. Alternatively, use more vegetable broth or apple or grape juice plus 2 tbsp red wine, apple cider or white vinegar.
• The bean stew tastes even better the next day after the flavors have combined! Leftovers will keep in the refrigerator for up to 5 days and can also be frozen in portions for Meal Prep.
• For more information on the recipe, read the blog post above.

Nutritions

Serving: 1Serving | Calories: 328.9kcal | Carbohydrates: 57.7g | Protein: 13g | Fat: 5.3g | Saturated Fat: 0.8g | Sodium: 1001mg | Potassium: 1502.2mg | Fiber: 12.9g | Sugar: 9.6g | Vitamin A: 8839.3IU | Vitamin C: 98.5mg | Calcium: 206.8mg | Iron: 7.7mg

Nutrition is calculated automatically and should be used as estimate.

Did you make this recipe?Mention @biancazapatka or tag #biancazapatka!

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