Fragrant Chickpea Stew

Fragrant Chickpea Stew

6 Reviews
From: EatingWell Magazine, Winter 2004

When time is of the essence, this hearty stew makes a quick meal. It has a complex, almost beefy flavor that develops when the onion and garlic are cooked until dark brown. Accompany with steamed rice or whole-wheat flatbreads (chapatis).

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 tablespoon canola oil
  • 1 teaspoon cumin seeds
  • 1 medium red onion, chopped (1 cup)
  • 5 medium cloves garlic, minced
  • 1 tablespoon coriander seeds, ground (see Ingredient Note)
  • 1 cup water
  • 1 red potato, scrubbed and cut into 1-inch cubes
  • 1 19-ounce or 15-ounce can chickpeas, rinsed
  • ½ teaspoon salt
  • ½ teaspoon coarsely ground pepper
  • 2 tablespoons finely chopped fresh cilantro, divided
  • 1 medium tomato, cut into 1-inch cubes


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  1. Heat oil in a large saucepan over medium-high heat; cook cumin seeds for 10 seconds. Add onion and garlic; cook, stirring, until dark brown, 5 to 8 minutes. Add coriander; cook, stirring, for 20 seconds. Stir in water, potato, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to a boil. Reduce heat to low, cover and simmer until the potato is tender, 15 to 20 minutes.
  2. Add tomato, increase heat to medium and simmer, uncovered, for 1 to 2 minutes. Sprinkle with remaining 1 tablespoon cilantro and serve.
  • Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat on the stovetop or in the microwave.
  • Ingredient Note: Coriander seeds are tiny and yellowish brown; they are produced when cilantro is allowed to seed. They smell slightly citric. Their flavor does not resemble, in any way, that of cilantro.

Nutrition information

  • Serving size: about 1 cup
  • Per serving: 236 calories; 5 g fat(0 g sat); 8 g fiber; 41 g carbohydrates; 8 g protein; 100 mcg folate; 0 mg cholesterol; 3 g sugars; 0 g added sugars; 266 IU vitamin A; 16 mg vitamin C; 78 mg calcium; 3 mg iron; 539 mg sodium; 559 mg potassium
  • Nutrition Bonus: Vitamin C (27% daily value), Folate (25% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ starch, 1 vegetable, ½ lean protein, ½ fat

Reviews 6

July 16, 2012
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By: janei
Fantastic meal What a great fast meal to make. This recipe is a keeper. For someone who doesn't particularly like chickpeas, I loved this stew the spices are just right. Janei Pros: Excellent flavor and very easy to make, quick Cons: I liked more tomatoes
July 16, 2012
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By: janei
For someone who hates Chickpeas I'll make this again..a definite keeper recipe Will be great for lunch tomorrow The spices are just right. Congratulate the inventor. Janei Pros: Love this combination Cons: Needed a bit more tomato for my liking
December 12, 2010
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By: h_wentworth
Very satisfying I added a carrot and 6 mushrooms instead of the potato and loved the texture and flavor. I never use whole seeds, so the unique spiciness was a treat.
December 06, 2010
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By: EatingWell User
Really delicious and dead easy. I quadrupled this recipe and we can't get enough of it. Needs nothing added to it. Texture and flavor are perfect!
July 28, 2010
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By: EatingWell User
A simple but delicious recipe. I made it as is.
November 07, 2009
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By: EatingWell User
I've made this a couple of times and we love it. It is quickly becoming a staple of my meatless Mondays. We liked it served over roasted garlic couscous. A very filling and really tasty stew.
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