Here in Michigan, fall has arrived. The tree colors are becoming spectacular; the morning air is crisp, days are getting shorter, and the blue sky is beautiful with fluffy white clouds, making it a picture-perfect fall day.
I feel like making a hearty, comforting vegetarian stew, but I did not want heavy, salty sauces. So I decided to make this stew with chickpeas, potatoes, zucchini, carrots, celery, onion, and garlic. Warm spices, including cumin, turmeric, smoked paprika, black pepper, and a touch of chipotle pepper, give this simple one-pot meal a delicious, flavorful smoky depth.
There is no need for a heavy sauce or cream. The potatoes soften into the broth as the stew simmers, while the chickpeas add plant-based protein and a satisfying texture. I used water for a simple everyday version, but you can use low-sodium vegetable broth if you want a little extra flavor.
Ingredients
Serves 4–6
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, finely chopped
- 4 cloves garlic, minced
- 2 medium carrots, peeled and sliced
- 2 celery stalks, sliced
- 2 medium potatoes, peeled and cut into ½-inch cubes
- 1 medium zucchini, cut into bite-sized pieces
- 2 cans (15-ounce each) chickpeas, drained and rinsed
- 4 cups water or low-sodium vegetable broth
- 1 teaspoon ground turmeric
- 1½ teaspoons ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon powdered chipotle pepper, or more to taste
- 1 teaspoon of dry basil
- 1 tablespoon fresh lemon juice
Optional for serving:
- Fresh parsley or cilantro
- Lemon wedges
- Freshly ground black pepper
- A small drizzle of extra-virgin olive oil
Instructions
1. Start with the aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the onion and sauté for 4–5 minutes, until softened and translucent. Add the garlic and cook for another 30–60 seconds, until fragrant.
2. Build the vegetable base
Add the carrots, celery, and potatoes. Stir well and cook for about 4–5 minutes, allowing the vegetables to begin softening.
3. Bloom the spices
Add the turmeric, cumin, smoked paprika, black pepper, and chipotle powder.
Stir thoroughly to coat the vegetables and cook for about 30 seconds. This helps release the aroma and flavor of the spices.
4. Add the chickpeas and liquid
Add the chickpeas and pour in the water or low-sodium vegetable broth.
Bring everything to a gentle boil, then reduce the heat to low. Cover partially and simmer for about 15 minutes.
5. Add the zucchini and the basil
Add the zucchini after the potatoes have had a chance to cook. Stir and continue simmering for another 10–15 minutes, or until the potatoes and carrots are tender and the zucchini is cooked but not mushy. Add the basil powder.
6. Thicken naturally
For a thicker, more stew-like consistency, gently mash a few pieces of potato and chickpeas against the side of the pot with the back of a spoon.
This releases some of their starch and creates a naturally thicker broth without flour, cream, or other thickeners.
7. Finish with lemon
Turn off the heat and stir in the fresh lemon juice.
Taste and adjust the black pepper, or chipotle powder according to your preference.
8. Serve
Ladle into bowls and garnish with fresh parsley or cilantro and a squeeze of lemon.
Serve on its own or with whole-grain bread, brown rice, or quinoa.
Tips for the Best Stew
Cut the potatoes evenly. Small, similarly sized pieces cook more evenly and become tender at the same time.
Add the zucchini later. Zucchini cooks much faster than potatoes and carrots, so adding it toward the end helps it maintain some texture.
Adjust the chipotle. The chipotle gives the stew its subtle smoky heat. Start with a small amount and increase it if you like more spice.
Mash a little, not a lot. Leaving plenty of whole chickpeas and vegetable pieces gives the stew a hearty texture while a small amount of mashing makes the broth naturally thicker.
Use low-sodium broth. If using vegetable broth, a low-sodium variety gives you more control over the final salt level.
Heart-Healthy Notes
This stew gets its flavor and richness from extra-virgin olive oil, vegetables, chickpeas, potatoes, and spices, rather than butter, cream, or a heavy sauce.
Chickpeas contribute plant-based protein and fiber, while the combination of colorful vegetables adds a variety of nutrients and textures. Using water or low-sodium vegetable broth also makes it easier to control the sodium.
The smoked paprika, cumin, turmeric, black pepper, and chipotle provide plenty of flavor, allowing the stew to be satisfying without depending on a lot of salt.
Storage
Refrigerate leftovers in an airtight container for up to 4 days. The stew will thicken as it cools, so add a little water or broth when reheating if necessary.
This stew also freezes well. Allow it to cool completely, portion it into freezer-safe containers, and thaw overnight in the refrigerator before reheating.
Serving Suggestions
Enjoy it with:
- Whole-grain crusty bread
- Brown rice or quinoa
- A simple cucumber and tomato salad
- A fresh green salad with lemon and olive oil
- Roasted vegetables
This stew tastes even better the next day, when the chickpeas, vegetables, and smoky spices have had more time to come together. I always make a big pot of it, and we have leftovers for later.