Vegan Cauliflower and Chickpea Stew
A nourishing vegan stew loaded with cauliflower, broccoli, chickpeas, and kale, simmered in a fragrant blend of spices and tomatoes. Ready in just 30 minutes, this fiber-rich, protein-packed meal is satisfying, easy to make, and perfect for everyday dinners or meal prep.
Equipment
- 1 large pot or skillet
- 1 chopping board
- 1 Sharp knife
- 1 measuring cup
- 1 teaspoon and 1 tablespoon measuring spoons
- 1 Wooden spoon or spatula
Ingredients
- 1 –2 tablespoons olive oil
- 1 medium onion chopped
- 3 garlic cloves minced
- 1 small red chili pepper chopped
- 1 teaspoon ground ginger
- 1 teaspoon ground turmeric
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- ½ teaspoon sweet paprika
- Pinch of cayenne pepper
- 2 sprigs fresh tarragon
- 1 can 400 ml / 14 oz diced tomatoes
- 2 ½ cups 500 ml vegetable broth
- 1 can 400 ml / 14 oz chickpeas, drained and rinsed
- ½ medium cauliflower cut into florets
- 1 small head broccoli cut into florets
- 1 cup 70 g kale, chopped, stems removed
- 2 teaspoons lime juice
- Salt to taste
- Black pepper to taste
- 1 teaspoon chopped fresh tarragon for garnish
- Vegan yogurt or Greek yogurt for serving
Instructions
- Prepare the Aromatic Base: Start by heating 1–2 tablespoons of olive oil in a large pot or deep skillet over medium heat. While the oil warms, finely chop one medium onion, three cloves of garlic, and one small red chili pepper. Once the oil is shimmering, add the onion, garlic, and chili to the pot. Sauté for 2–3 minutes, stirring occasionally, until the onion turns translucent and releases its natural sweetness, creating a fragrant foundation for the stew.
- Bloom the Spices: Next, add the dry spices to the aromatics to infuse the oil with flavor. Sprinkle in 1 teaspoon ground ginger, 1 teaspoon ground turmeric, ½ teaspoon ground coriander, ½ teaspoon ground cumin, ½ teaspoon sweet paprika, and a pinch of cayenne pepper. Stir constantly for about one minute, allowing the spices to bloom and release their aromatic oils without burning. This step is crucial for developing the depth of flavor in your stew.
- Add Fresh Herbs and Liquid Ingredients: Tear or add 2 whole sprigs of fresh tarragon into the pot. Pour in one can (400 ml / 14 oz) of diced tomatoes with their juices, followed by 2 ½ cups (500 ml) of vegetable broth. Stir to combine the ingredients and bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to medium-low to maintain a steady simmer, which will allow all the flavors to meld beautifully.
- Prepare the Vegetables: While the liquid simmers, cut ½ a medium cauliflower and one small head of broccoli into evenly sized florets for even cooking. Remove any tough stems and wash the kale thoroughly, then chop about 1 cup (70 g) of kale, removing the thick veins. Preparing the vegetables ahead ensures a smooth cooking process and consistent texture throughout the stew.
- Cook Cauliflower and Chickpeas: Add the drained and rinsed chickpeas along with the cauliflower florets to the simmering pot. Cook for approximately 7 minutes, stirring occasionally. The cauliflower should begin to soften but still hold some bite, and the chickpeas will absorb some of the flavorful broth. This combination of protein-rich chickpeas and fiber-packed cauliflower forms the hearty core of the stew.
- Add Broccoli and Continue Cooking: Gently fold the broccoli florets into the stew and cook for an additional 5 minutes. Stir occasionally to ensure the vegetables cook evenly and are coated with the aromatic sauce. The broccoli should turn a vibrant green while remaining tender-crisp, maintaining its nutrients and texture.
- Incorporate Kale for Final Touches: Finally, add the chopped kale to the pot. Stir well and allow the kale to wilt gently over 5 minutes. Keep the heat at medium-low to avoid overcooking the greens, which should remain tender and bright. This step enriches the stew with additional fiber, vitamins, and a beautiful leafy texture.
- Season and Brighten the Stew: Remove the pot from heat and stir in 2 teaspoons of fresh lime juice to add brightness and balance the earthy flavors.Season generously with salt and freshly ground black pepper, tasting as you go to achieve the desired seasoning. Adjust according to preference, remembering that the spices have already infused the dish with a warm, aromatic backbone.
- Garnish and Serve: Ladle the stew into bowls and finish with a teaspoon of freshly chopped tarragon for a herbal accent. Add a spoonful of vegan yogurt or Greek yogurt on top for a creamy, tangy contrast. Serve immediately while warm, enjoying the combination of hearty vegetables, tender chickpeas, and richly spiced broth.
- Optional Simmer for Softer Vegetables: If you prefer your vegetables to be very soft, you can cover the pot and simmer the stew for an additional 10–15 minutes. This extra time allows the flavors to intensify and the vegetables to become melt-in-your-mouth tender, creating a comforting and satisfying meal perfect for cooler days or meal prep.
Notes
- This stew is naturally vegan, gluten-free, and packed with fiber and plant-based protein, making it a healthy, balanced meal.
- All vegetables should be cut into similar sizes to ensure even cooking and a consistent texture.
- Adjust the chili and cayenne to your taste for a milder or spicier stew.
- Lime juice brightens the flavors—add it at the end to keep the taste fresh and vibrant.
- The stew can be made in advance and reheated, as flavors develop beautifully after sitting for a few hours.a
