Spiced Legume Stew
Stews are hearty, comforting and loaded with veggies and spices. This Vegan Spiced Legume Stew is perfect for dinner and as a leftover meal.
If you’re already a vegan or if you’re looking for vegan recipes for beginners - this is definitely one of them! This hearty and comforting easy vegan dinner will not disappoint and you will be filled with loads of nutrients.
When it comes to plant based foods, they can be stored much longer in the fridge. This vegan dinner recipe is just as good days after in the fridge!
About the recipe
Loaded with nutrients
Super simple & straight forward
Perfect for stew lovers
Great for meal prepping
Ingredients needed for the Vegan Spiced Legume Stew
Rice - You can use whatever rice you have at home or prefer. I always use brown rice, or whole grain rice, because of its nutritional benefits
The actual stew - The stew consists of several ingredients such as chickpeas, beans, crushed tomatoes and spices. But don’t get frightened, you probably have most of the ingredients at home!
Toppings - I use cilantro as a topping as it adds a good flavor to the dish. Also pickled red onions give a flavor that binds the dish together. You can find the recipe for Quick Pickled Red Onion in our app!
You can find the exact measurements and details in the recipe card further down in this post.
How to make the Spiced Legume Stew
In 40 minutes (less if not using brown rice) you will have a hearty, comforting and nutrition packed stew on your table! Below you can read more about how to make the Spiced Legume Stew. The amount of ingredients may seem a lot but don't worry - this is easy and straightforward.
Prepare the main components
Start with the rice and cook it according to packaging instructions. As mentioned before, you can use whatever rice you prefer or have at home but I prefer brown (whole grain) rice.
You can now also chop the tomatoes in halves, dice the onions and mince the garlic. To have everything prepared you can now also rinse and drain the chickpeas and beans.
Make the vegan stew
First, you heat up a frying pan and sauté the onions in oil or water until they start to become soft. Then you can go ahead and add the garlic, cherry tomatoes and all the dry spices and let sauté for another 2 minutes.
Now you can add the chickpeas and beans into the pan together with rest of the ingredients. Let it simmer for about 15-30 minutes. The longer it simmers, the more flavourful the stew will be!
Serve your vegan stew
Pick a favorite bowl of yours and serve the stew together with the rice topped with some cilantro! If you want even more taste you can also top with some pickled red onion. This is optional but trust me, it is delicious and a perfect match to this healthy vegan dinner!
Serving and storage suggestion
As mentioned before, pickled red onion is optional. If you want to try it for yourself, you can find the recipe in our app! Search for “Quick Pickled Red onion” in the app.
This vegan stew is not only good with rice but also with quinoa, in a baked potato or on its own with a piece of bread. Store the stew in an airtight container in the fridge for up to a week - having that said, this is a perfect meal prep!
Cooking tips and FAQ
The beans
There are no rules about what beans you can use in this stew! You can use whatever canned beans you have at home but preferably white beans.
And if you don't have any chickpeas you can skip them but be sure to add up with other beans. In that way you still have a well balanced vegan dinner or lunch.
How many calories are in the spiced legume stew?
In one serving there are 408 calories. The nutrition is distributed as follows: 17g proteins, 79g carbs and 4g fats. If you prefer more fat in your meals you can simply add some plant based yogurt as topping.
Eat the vegan stew with bread instead
The stew can be eaten as it is without rice as well! Serve the stew in a bowl and toast one or two slices of bread and scoop - it is super delicious! You can also thicken the stew a bit by adding a small amount of cornstarch while simmering.
How you know when the stew is done
When the stew has simmered for 15 minutes it is ready to go. But you can let it simmer longer than that to get a thicker texture. And the longer you let it simmer, the flavors develop more.
Spiced Legume Stew Recipe
Ingredients 4 servings
For the rice
1 cup brown rice, dry
For the stew
2 cup cherry tomatoes
1 yellow onion
3 garlic cloves
1 tsp paprika powder
1 tsp coriander, ground
1 tsp cumin, ground
1/2 tsp cayenne, ground
1 x 15 oz can chickpeas
1 x 15 oz can cannellini beans
1 x 15 oz can crushed tomatoes
4 tbsp water
2 tbsp tomato paste
1 tbsp tamari sauce
2 tsp yellow mustard
For the toppings
4 tbsp fresh cilantro
4 tbsp 'Quick Pickled Red Onion' from category Sides in our app
Steps
1. Start by preparing the rice according to the package instructions
2. Slice the cherry tomatoes into halves, dice the onion and mince the garlic
3. Now add the onion to a large pan and sauté in oil or water until it starts to become soft
4. Then add the garlic, cherry tomatoes plus all dry spices and sauté for another 2 minutes
5. Drain and rinse the chickpeas and cannellini beans, add to the pan together with rest of the ingredients. Let it simmer for 15-30 minutes (depending on how saucy you want it)
6. Serve together with the rice, fresh cilantro and optionally some pickled red onion!
Nutrition per serving
Calories: 408 kcal, Proteins: 17g, Carbs: 79g, Fats: 4g
More vegan recipes for beginners
Winter Roast Bowl
Spanish Chickpea Stew
Chickpea Chana Masala
