Mediterranean Cauliflower and Chickpea Stew Recipe
My family’s favorite chickpea stew is a hearty vegan stew, loaded with roasted cauliflowers, carrots, and tomatoes. The warm Mediterranean spice mixture deeply flavors this comforting vegan chickpea stew with notes of cumin, cinnamon and turmeric!
Serve it on top of quick-cooked couscous, or rice. And if nothing else, grab your favorite crusty bread to sop up all the goodness! Be sure to read through for my step-by-step tutorial and important tips.
Cauliflower and chickpea stew is the type of thing North African grandmas would throw in a clay pot and bake for hours until each vegetable is melting with flavor and goodness.
Prep Time: 10 mins
Cook Time: 50 mins
Total Time: 1 hour
Yield: serves up to 6
INGREDIENTS For Mediterranean Cauliflower and Chickpea Stew Recipe
- 1 1/2 tsp ground turmeric
- 1 1/2 tsp ground cumin
- 1 1/2 tsp ground cinnamon
- 1 tsp ground coriander
- 1 tsp Sweet paprika
- 1 tsp cayenne pepper (optional)
- 1/2 tsp ground green cardamom
- 1 whole head cauliflower, divided into small florets
- 5 medium-sized bulk carrots, peeled, cut into 1 1/2″ pieces
- Salt and pepper
- Private Reserve extra virgin olive oil
- 1 large sweet onion, chopped
- 6 garlic cloves, chopped
- 2 14-oz cans chickpeas, drained and rinsed
- 1 28-oz can diced tomatoes with its juice
- 1/2 cup parsley leaves, stems removed, roughly chopped
- Toasted slivered almonds (optional)
- Toasted pine nuts (optional)
INSTRUCTIONS For Mediterranean Cauliflower and Chickpea Stew Recipe
⭐Preheat the oven to 475 degrees F.
⭐In a small bowl, mix together the spices.
⭐Place the cauliflower florets and carrot pieces on a large lightly oiled baking sheet. Season with salt and pepper. Add a little more than 1/2 of the spice mixture. Drizzle generously with olive oil, then toss to make sure the spices evenly coat the cauliflower and carrots.
⭐Bake in the 475 degrees F heated-oven for 20 minutes or until the carrots and cauliflower soften and gain some color. Remove from the heat and set aside for now. Turn the oven off.
⭐In a large cast iron pot or Dutch oven, heat 2 tbsp olive oil. Add the onions and saute for 3 minutes, then add the garlic and the remaining spices. Cook on medium-high for 2-3 more minutes, stirring constantly.
⭐Now add the chickpeas and canned tomatoes. Season with salt and pepper. Stir in the roasted cauliflower and carrots. Bring everything to a boil, then reduce the heat to medium-low, cover part-way and cook for another 20 minutes. Be sure to check the stew, stir occasionally, and add a little water if needed.
⭐Remove from the heat and transfer to serving bowls. Garnish with fresh parsley and the toasted nuts (optional.) Enjoy hot over some quick-cooked couscous or with a side of warm pita bread.
NOTES:
How to Serve this chickpea stew? This chickpea stew goes very well on top of quick-cooked couscous or Lebanese Rice. If nothing else, grab a piece of warm pita or some good crusty bread to sop up all the goodness.
Leftovers? This recipe makes enough to a small crowd of 6 or so. It will last well packed in a tight-lid container and refrigerated for 4 days or so. And because there is no cream involved here, you can easily freeze leftover cooked chickpea stew. Be sure the stew is completely cooled before freezing in freezer-safe containers.
NUTRITIONAL INFO:
Serves 6 Calories 286Total Fat 12.5g 16%Saturated Fat 1.6g Trans Fat 0g Total Carbohydrate 37.1g 13%Dietary Fiber 13.2g 47%Sugars 8.6g Protein 11g 22%Vitamin A61%Vitamin C53%Calcium14%Iron24%Magnesium21%Potassium20%Zinc16%Phosphorus17%Thiamin (B1)74%Riboflavin (B2)21%Niacin (B3)15%Vitamin B661