A flavourful and healthy Chickpea Stew that is vegan yet is a protein-rich.
An excellent example of Lebanese cuisine this vegan stew is flavoured with jeera/cumin, za’atar and charred bell peppers.
An ideal dish for those busy days when you need something easy to cook. Works well for lazy weekends too (lol) I like to look at positives in life!
On this day when India’s lockdown is extended and though vegetables are available we did not want to step out to buy anything. Also, since I am used to maids and cooks I am trying to make one-pot meals that can be eaten with bread or pav, rice.
My family has developed a lot of love for Mediterranean Cuisine. Needless to say, Lebanese cuisine which is based on the ancient Levant, the regions of Jordan, Syria, Palestine and Israel and of course Lebanon is much appreciated.
Content:
- What kind of food does the Lebanese eat?
- So is Lebanese cuisine healthy?
- So can we learn about a few of the Lebanese dishes?
- How can I cook the Lebanese Chickpea Stew?
- How do I serve the stew?
- So what Ingredients do I need to make the Vegan Lebanese Chickpea Stew?
- What is the Method now that I have my ingredients?
- Your Recipe Card.
- Variations
- Pin for Later
Before we start looking at the stew let us explore Lebanese Cuisine.
What kind of food does the Lebanese eat?
The Lebanese eat a lot of whole grains, fruits, vegetables, and seafood. In the coastal regions, you may be served lamb in the mountains goat however poultry is eaten more often than red meat. Garlic, olive oil and lemon juice along with Chickpeas and parsley are staples in the Lebanese diet.
So is Lebanese cuisine healthy?
Of course, it is not only the ingredients which tahini, legumes, olive oil, and other fresh herbs and vegetables the way the food is cooked too is very healthy.
The food is generally grilled, baked or sautéed in olive oil. The use of butter or cream is rare if used only in a few desserts.
The food is seasonal and vegetables are often eaten raw, pickled, or cooked.
So can we learn about a few of the Lebanese dishes?
- The few of the savoury dishes I know of are baba ganoush, a dip made of char-grilled eggplant.
- Falafel, deep-fried patties of ground chickpeas and/ or fave beans.
- and shawarma, most of us who eat non-vegetarian food have tasted this delicious sandwich of meat skewered and cooked on large rods. ( I had a long time ago made it at home with vegetarian ingredients try it will love it.)
- Hummus, a dip much loved ad a delicious spread of made chickpeas.
- Salads such as tabbouleh and fattoush.
- Then there is baklava, stuffed grape leaves to name a few.
- Then there is this delicious chickpea stew.
How can I cook the Lebanese Chickpea Stew?
- I have tried cooking the Lebanese Chickpea Stew both on the stove-top and in a kadhai/wok and in the rice cooker too.
- The slow stewing in the rice cooker makes the stew most delicious of all my tries.
- So if you have an instant pot or crockpot do try using them to make the dish.
- Being a versatile dish try it in the pressure cooker too. I will definitely be making it next.
- Also, you can adjust the spice levels to suit your self.
How do I serve the stew?
- So go ahead and make it for dinner or lunch, serve the Vegan Lebanese Chickpea Stew as a main course with a side of onion and tomatoes on day one.
- On day 2 if you have leftovers as a side dish to rice and dal. That is what I did and had absolutely no complaints at all.
So what Ingredients do I need to make the Vegan Lebanese Chickpea Stew?
- Chickpeas: You can use canned chickpeas if you wish but I rather soak my chickpeas in the night and pressure cook them in the morning. It takes 5 minutes to measure and 10-15 minutes maximum in the cooker.
- Garlic: Use 5 cloves of garlic or as many as you can stand.
- Jeera: Cumin seeds the aroma of cumin and garlic crushed is heady.
- Za’atar: This is the most important spice in today's stew on which the flavour your stew depends heavily. I cannot think of any substitute.
- Bay leaves, Red Chilli Flakes and Red Chilli Powder: These are aromatic spices that blend well with za’atar.
- Tomato paste: If you have access to the canned stuff use it else make do with ketchup like me.
- Capsicum: Bell pepper char it on the gas stove till the skin blackens for that smokey flavour and smell.
- Oil: use good olive oil
- Water or Stock: As needed I will recommend using the water that you get after draining the chickpeas as stock.
- Use stock too if you have any but good old water is good too.
- Parsley: Use fresh parsley else use 1 teaspoon of dried herb.
- Salt: To taste
What is the Method now that I have my ingredients?
- Wash and soak the chickpeas in 4 cups water overnight.
- Roast the capsicum on the gas flame until the skin is charred, peel the capsicum and chop.
- Pressure cook the chickpeas with a little salt for 3 whistles. Let the pressure come down naturally.
- Crush the jeera and garlic to a coarse paste. Chop the parsley. Set aside about 2-3 tablespoon of chickpeas and mash them up coarsely.
- Heat the oil in a vessel add the jeera and garlic. Sauté. Add the tomato ketchup, red chilli flakes, and red chilli powder. Stir and sauté for about two more minutes.
- Add water, za'atar, bay leaves and the roasted red pepper. Let the mixture come to a boil, lower the heat until it boils gently, and cook for 15 minutes. Add the mashed the chickpeas, salt to taste and stir in the parsley. Turn off the heat.
- Serve hot.
Your Recipe Card:
Vegan Lebanese Chickpea Stew
Equipment
- Bowl
- Pressure cooker
- Chopping Board
- Knife
- Kadhai/wok
Ingredients
- 1 cup chickpeas
- 5 garlic
- 2 tablespoon Jeera/cumin divided
- 2-3 teaspoon za'atar
- 2 bay leaves
- 1 teaspoon red chilli flakes
- 1 teaspoon chilli powder
- 2 ½ tablespoon tomato ketchup
- 1 capsicum/bell pepper
- 2 teaspoon oil
- Salt to Taste
- 1 tablespoon parsley
Instructions
- Wash and soak the chickpeas in 4 cups water overnight.
- In the morning, Pressure-cook the chickpeas with a little salt for 3 whistles. Let the pressure come down naturally.
- Meanwhile roast the capsicum /bellpepper on the gas flame until the skin is charred.
- Imediately transfer the capsicum to a bowl and seal with cellophane or a Tupperware container for about 15 minutes. This will help you to peel the capsicum easily.
- Peel and chop the capsicum /bell pepper into small pieces.
- Crush 1 tablespoon of jeera and the garlic together until you get a coarse paste.
- Once the pressure cooker opens mash about 2-3 tablespoon of chickpeas coarsely and set aside.
- Heat the oil in a vessel add the balance jeera and garlic.Sauté until you get an aroma.
- Add the tomato ketchup, red chilli flakes, and red chilli powder. Stir and sauté for 2 minutes.
- Add four cups of stock/water, za’atar, bay leaves and the roasted capsicum /bell pepper. Mix well.
- Let the mixture come to a boil, lower the heat until it boils gently, and cook for 15 minutes.
- Add to the stew the mashed the chickpeas kept aside.
- Add salt to taste and stir in the parsley. Turn off the heat.
- Serve hot with rice, brown or white. You can also serve with some crusty bread or some whole wheat pita bread.
Notes
- aubergine I will grill and add the flesh to the stew,
- cauliflower florets with the chickpeas and
- zucchini and beans just before I add the mashed chickpeas.
Variations:
In case you are planning to use aubergine, cauliflower, zucchini, beans consider these options
- aubergine I will grill and add the flesh to the stew,
- cauliflower florets with the chickpeas and
- zucchini and beans just before I add the mashed chickpeas.
These are of course suggestions I am yet to try them out.
If you cook chicken add it too, maybe lamb or goat too will make this stew delicious.
This Lebanese Chickpea Stew I have made today I am redoing for pictures and updating the method as my daughter said she could not follow the steps. Here is my older picture. This recipe is copied from here.
The Mediterranean Cuisine Variations:
- Delicious Greek Salad with Homemade Vinaigrette Dressing
- Horiatiki Salad
- Onion Focaccia Recipe
- Falafel
- Falafel Wraps
- Flaounes
- Homemade Greek Yogurt
Pin for Later:
Vaishali says
Chick pea stew sounds very interesting . Zaatar is a awesome flavour and somehow it enhances the dishes . Great recipe .
Srivalli Jetti says
This one surely looks so spicy Arch..interesting stew with chickpea!
Priya Suresh says
Wow, zaatar in stew, definitely a flavourful Lebanese stew Archana, lovely dish.
Harini Rupanagudi says
wow! I was looking for recipes to use up za'atar and this sounds just perfect. Looks splendid!
Rafeeda - The Big Sweet Tooth says
Beautiful color for the soup... I would love to try this, mainly to know how it tastes with zaatar in it...
Sowmya says
Thank you so much for linking your recipe Archana. Happy New Year. This is such a flavourful recipe.
Sandhiya says
Such a healthy and fulfilling soup !!! I'm sure that the Zatar make it so flavorful & delicious!!!
Priya says
awesome. feels like eating it immediately. Wish if I could have taken out from my laptop screen. really mouth watering recipe. I am yet to make myself aware of zaater....
Chef Mireille says
another excuse to use my za'atar - love it
ArchanaPotdar says
😀
Nisha Ramesh says
Lebanese cuisine is great arch. It has so many recipes that suits our Indian tastebud. 🙂 Love this chickpea stew.
Jayashree says
This looks so flavourful. Addition of capsicum and zatar must have enriched the taste.
ArchanaPotdar says
Yes, it was yummy Jayashree.
Jagruti says
We love Lebanese cuisine and flavours of za'atar and other spices enhance the taste of their dishes. INviting 🙂
ArchanaPotdar says
Thanks Jagruti
sujitha says
So deliciously made curry.. Can dig a bowl of curry with roti..
ArchanaPotdar says
😀 Thank you.
Pavani says
That is such a delicious variation to our very own chana masala. Addition of tomato ketchup sounds interesting -- must have added a nice tang and sweetness to the dish. Good one Archana.
ArchanaPotdar says
😀
Seema says
I have a tagine that I a looking forward to put to use. This chickpea stew with the Lebanese flavours will be perfect if cooked in it.
ArchanaPotdar says
Thanks a tagine is exactly what I am missing and can imagine the flavours.
Amrita Roy says
Good to know about the Lebanese cuisine. This stew looks so comforting. Also, charred bell pepper will give a smoky flavor to the stew... Totally love it
ArchanaPotdar says
😀
Preethicuisine says
Lebanese vegan chickpea stew sounds so flavourful and Delish. Would love to try this stew as my family loves chickpea. Zatar is an interesting spice blend.
ArchanaPotdar says
😀
Jayashree T.Rao says
Vegan Lebanese Chickpea Stew looks flavoursome. It is ideal to pair with some hot parathas. Bookmarked.
ArchanaPotdar says
😀
Mayuri Patel says
This a wonderful Lebanese Chickpea Stew recipe. A bit different from the usual chickpea curries Indian style. With parsley and za'atar the flavours must be so good.
ArchanaPotdar says
🙂 Thanks, Mayuri.