Hey folks, and welcome back to the blog! Today’s vegan and plant powered recipe is warm, nourishing, delicious, and packed full of nutrition. I would like to introduce you to the vegetable packed Vegan Chickpea Tater Stew!
This stew has some of my all-time favorite flu season ingredients: Carrots, Celery, Potatoes, Thyme, Oregano, Lemon, and vegetable broth. I always recommend finding a very high quality vegetable broth to use when making soups – it can be the difference between bland and delicious!
My favorite broth to use is the better than bouillon organic vegetable paste!
How easy is this healthy vegan recipe? All you need to do is:
Sauté – Boil – Simmer – Serve!
I think that this vegan stew is one of the easiest and most delicious vegan meals.
It might look like it’s just veggies and warm broth, however adding the chickpeas, or any other legume, makes it “A full meal” as my grandma would say. Because it adds the proteins necessary to make it a nutritious and balanced meal.
Also, it’s perfect for when you don’t have time to cook and it’s cold outside. Just toss in the ingredients and let it simmer away!
Finally, I love this kind of dish because you can make it with everything you have left in the kitchen.
You can add any vegetable you want, even the ones that don’t look so fresh anymore, this way nothing goes to waste!
What you will need to make this Delicious Vegan Chickpea Tater Stew:
Chickpeas
Potatoes
Celery
Carrots
Onion
Garlic
Vegetable Broth
Spices
Check out these other amazing fall inspired soup recipes!
Creamy Vegan Carrot Apple Soup
Vegan Chicken-Less Noodle Soup
Benefits of…
Chickpeas
- As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
Celery
- Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium.
Veggie Broth
- Veggie broth is loaded with phytochemicals, antioxidants, anti-inflammatories, and vital minerals found in the vegetables, herbs and spices that work together to help keep your body healthy!
Vegan Chickpea & Tater Stew
Warm up this Fall & Winter season with this epic plant powered chickpea and tater stew!Print Pin RateServings: 4Calories: 199kcalIngredients
- 1 yellow onion diced small
- 4 cloves garlic minced
- 1 can garbanzo beans rinsed and drained
- 4.5 cups vegetable broth
- 1 lemon 1 tbsp reserved for the soup, the rest reserved for serving (wedges)
- 2 celery ribs chopped small (1 cup)
- 2 large yellow potatoes peeled and diced small (2 cups)
- 3-4 medium carrots peeled and chopped (about 2 cups)
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 ⁄2 tsp sea salt
- 1 ⁄2 tsp black pepper
To serve
- 1 handful parsley chopped fine
- Sourdough bread
Instructions
- Heat a large stock pot over medium-high heat. Add 1⁄4 cup of water and the diced onion.
- Sauté for 4-5 minutes and then add the garlic and celery. Add more water, if needed, and sauté for an additional 4 minutes. Stir in the oregano and thyme.
- After about 1 minute (and very fragrant), add in the remaining veggies. Bring to a boil and then simmer for 17-20 minutes until the potatoes are tender (could be less depending on the size of the chopped potatoes and carrots).
- Taste test and adjust to your liking. You can stop here OR you can blend half of the soup to create a chowder. It’s up to you. Remove from heat and stir in the parsley. Serve each bowl of soup with a lemon wedge.
Nutrition
Sodium: 1104mg | Calcium: 61mg | Vitamin C: 56mg | Vitamin A: 8206IU | Sugar: 8g | Fiber: 7g | Potassium: 1013mg | Calories: 199kcal | Saturated Fat: 1g | Fat: 1g | Protein: 5g | Carbohydrates: 46g | Iron: 2mg
Looking to lower your waste while prepping? Check these out!
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Find more healthy vegan recipes like this Vegan Chickpea Tater Stew when you join The WonderMamas Meal Plan Membership!
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