Introducing my Creamy Chickpea Stew, where chickpeas, also known as garbanzo beans, step into the culinary limelight! This mouthwatering dish is ready in less than 30 minutes and is not just delicious but also a testament to the magic of cooking—proving you can create a lusciously cream sauce without a single drop of heavy cream or any dairy in sight.

Why you’ll love this recipe:

  • Quick and easy: Ready in under 30 minutes, perfect for busy weeknights.
  • Packed with plant-based magic: Hello, protein, fiber, and wholesome goodness!
  • Hearty, rich, and creamy: Achieves a decadently creamy texture without any dairy!
  • Family-friendly and satisfying: A meal everyone at the table will enjoy.

Picture this: In a wide, deep skillet, caramelized onions mingle with fragrant garlic, and the vibrant essence of fire-roasted diced tomatoes. A can of drained chickpeas joins the party, adding that extra “oomph” to the flavor symphony, creating a savory crescendo. Now, here’s where the real enchantment happens: Blend both cans of chickpeas—liquid (aquafaba) included—into a silky elixir. Because aquafaba contains proteins and starches from the chickpeas, it whips up beautifully to create a smooth, creamy texture that almost mimics heavy cream but without the added fat and calories. Once you add this mixture to your skillet, the stew undergoes a magical transformation into a creamy masterpiece. (It’s no wonder this cozy dish was featured on TODAY.com!)

This recipe’s a hit!

This is a FAVORITE! We love this recipe and have made it regularly since Joy featured it on the TODAY show. Super easy to make and you can keep the ingredients on hand. A great carry-in soup for friends.

Georgia
(4.96 stars) 43 ratings
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Season it with a dash of salt, a sprinkle of freshly ground black pepper, and a generous handful of freshly chopped basil to achieve a symphony of flavors. And should you choose, top with grated Parmesan or a sprinkle of nutritional yeast to bring this over the top.

This Creamy Chickpea Stew is the ultimate trifecta: ease, nutrition, and incredible flavor. It’s a one-pot wonder that transforms pantry staples into a hearty, satisfying meal with just a handful of fresh ingredients. Perfect for busy weeknights, it’s as simple to make as it is nourishing, proving that comfort food can be both wholesome and effortless. The chickpeas offer a hearty source of plant-based protein and fiber, while the aquafaba creates a luxurious texture you’ll swear came from cream. Plus, this stew can easily be adapted to suit your taste—spice it up with red pepper flakes, or add extra veggies like spinach or kale!

If you’re on a quest to explore more plant-based meals or simply craving healthy veggie-forward comfort food, this recipe is a delicious way to start! And if this recipe sparks your love for plant-powered cooking, you’ll adore my Spaghetti Squash with Creamy Hummus—rich, creamy, and oh-so-satisfying—or my Lentil Sloppy Joes or Lentil and Mushroom Bolognese, hearty and delicious twists on classic dishes. These dishes are proof that wholesome, veggie-packed meals can be seriously delicious and totally crave-worthy!

Try my Longevity Soup or my Moroccan-Spiced Chickpea Stew!

(4.96 stars) 43 ratings

Creamy Chickpea Stew

My Creamy Chickpea Stew is ready in less than 30 minutes and is not just delicious but also a testament to the magic of cooking—proving you can create a lusciously cream sauce without a single drop of heavy cream or any dairy in sight.
Yield: 6 cups
Prep Time: 10 minutes
Total Time: 30 minutes
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Ingredients
 

  • 2 tablespoons olive oil
  • 4 cloves garlic cloves, minced (or 1 tsp garlic powder)
  • 1 medium yellow onion, diced
  • 3 (14 ounce) cans chickpeas, 1 drained and 2 with liquid
  • 1 (14 ounce) can fire-roasted diced tomatoes
  • Fresh basil, minced
  • Optional grated parmesan or nutritional yeast

Instructions
 

  • Warm olive oil on a wide deep skillet over a medium-high flame. Add the onions and sauté for about 6 minutes, until soft and caramelized, stirring occasionally. Add the garlic and sauté for 1 minute, being careful to not let it burn. Add 1 can of drained chickpeas and sauté for 5 minutes stirring occasionally. Add the diced tomatoes and mix everything together. Lower the heat to medium-low and allow to simmer for 5 minutes.
  • Puree the 2 remaining cans of chickpeas (with their liquid) in a blender. Pour into the warm stew. Turn heat to medium-high and cook until everything is piping hot. Season with salt, ground black pepper, fresh chopped basil and any other preferred seasonings. Fresh grated parm (or nutritional yeast) is a delicious finishing touch!

Notes

• Use a large, wide skillet. Mine is ~11 inches across.
• I strongly recommend using canned “fire-roasted” diced tomatoes, as they add more flavor than plain canned diced tomatoes.
• You’ll need a total of three cans chickpeas: one can will be rinsed and drained. Two cans are blended with their liquid (called aqua faba) to create a creamy, velvety texture without having to use heavy cream. If you are unfamiliar with aqua faba, it’s perfectly safe to consume and blends up beautifully to create a thick texture. It prevents the need for vegetable broth and works like a charm!
• If your blender isn’t big enough to puree both chickpea cans (+ liquid) at the same time, you can do it in two batches, and pour each into the skillet when it’s done blending.
• You can transform this into a fully creamed version, by pureeing all three cans of chickpeas, and then adding to the skillet after the tomatoes have simmered.
• Season to your heart’s content—the possibilities are endless! Add extra ground black pepper, crushed red pepper flakes for heat, minced fresh or dried herbs like basil, rosemary, oregano, etc. And adding grated parmesan or nutritional yeast at the end really makes this stew sing!
• Storage tips: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, stirring occasionally to maintain its creamy texture. You can also freeze this stew in portioned containers for up to 3 months. Simply thaw in the refrigerator before reheating.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 1 cupCalories: 250Carbohydrates: 34gProtein: 11gTotal Fat: 9g— Unsaturated Fat: 8g— Saturated Fat: 1gCholesterol: 0mgSodium: 390mgPotassium: 392mgFiber: 10gTotal Sugar: 8g— Natural Sugar: 8g— Added Sugar: 0gIron: 3mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!