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Vegan Chickpea Tater Stew

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!

Vegan Chickpea Tater Stew
 

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

 

Orgain Protein
 

Check out these other amazing fall inspired soup recipes!

Creamy Vegan Carrot Apple Soup

Vegan Chicken-Less Noodle Soup

Butternut Squash & Thyme 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

    Vegan Chickpea & Tater Stew

    Warm up this Fall & Winter season with this epic plant powered chickpea and tater stew!
    5 from 1 vote
    Print Pin Rate
    Course: dinner, lunch, Soup
    Cuisine: American
    Keyword: healthy recipes
    Prep Time: 5 minutes
    Cook Time: 30 minutes
    Total Time: 35 minutes
    Servings: 4
    Calories: 199kcal

    Ingredients

    • 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

    Calories: 199kcal | Carbohydrates: 46g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 1104mg | Potassium: 1013mg | Fiber: 7g | Sugar: 8g | Vitamin A: 8206IU | Vitamin C: 56mg | Calcium: 61mg | Iron: 2mg

    Looking to lower your waste while prepping? Check these out!

    Compostable & Unbleached Parchment Paper

    Compostable Parchment Paper
    The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love.

    Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

    Vonuva Plant Based Wax Wraps

    Plant based wax wraps
    Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

    Plastic-Free Glass Containers

    glass Tupperware
    Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

     

    Find more healthy vegan recipes like this Vegan Chickpea Tater Stew when you join The WonderMamas Meal Plan Membership!

    Click on the image above or click here!

     

     

Vegan Chickpea Tater Stew

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