Chickpea Stew with Tomatoes and Peanut Butter

Introduction

Tomatoes, zucchini, and chickpeas simmer with peanut butter until the broth turns thick and lightly nutty. The onions soften directly in vegetable broth, which keeps the base simple and lets the cumin, turmeric, and coriander stay clear. If you use cooked chickpeas, this fits a weeknight dinner and also holds up well for meal prep.

Recipe Details

• Prep Time: 25 minutes
• Cook Time: 30 minutes
• Total Time: 55 minutes
• Servings: 6

Ingredients

• 150 g of dry or 500 g of cooked chickpeas
• 2-3 ea. (2-3 cups) chopped medium onions
• 2 cups of vegetable broth
• 2-3 cups chopped zucchini
• 6-8 medium tomatoes, chopped, or 2-3 cups of canned tomatoes
• 1 green bell pepper, chopped
• 1 chile pepper, finely chopped
• 4-6 cloves garlic, minced
• 4 Tbsp crunchy, unsweetened peanut butter
• 1 tsp coriander
• 1 tsp turmeric
• 1 tsp cumin
• ½ tsp salt
• ½ tsp black pepper
• 1 tsp soy sauce (optional, can use salt)
• 2 Tbsp cilantro sprig, finely chopped (optional, for garnish)

Instructions

1. If using dry chickpeas, wash, then soak for 12 hours, then cook 40-50 minutes until soft or for 8-10 minutes in a pressure cooker. If using a pressure cooker, do not depressurize but let the cool down; depressurizing causes the chickpeas to break open.
2. Cook onions in the broth until softened.
3. Add zucchini, tomatoes, bell pepper, chili pepper, and garlic and cook for 10-15 minutes, until peppers and zucchini are soft.
4. Start boiling the rice.
5. Add chickpeas, peanut butter, spices, and soy sauce. Keep simmering for 5-10 more minutes.
6. Sprinkle with cilantro garnish if desired, then serve immediately.

Variations

• Swap the crunchy, unsweetened peanut butter for smooth peanut butter if you want a silkier broth without peanut bits.
• Use canned tomatoes instead of fresh tomatoes to save prep time and get a slightly deeper, cooked tomato flavor.
• Replace the green bell pepper with red or yellow bell pepper for a sweeter stew with less bitterness.
• Swap the zucchini for yellow squash; it cooks on the same timeline and keeps the stew soft and vegetable-heavy.
• Reduce or increase the chile pepper to control heat without changing the overall texture of the stew.

Tips for Success

• If you use dry chickpeas, cook them until fully tender before they go into the stew; they will not soften much during the final simmer.
• Let the onions soften completely in the broth before adding the other vegetables, or they can stay sharp and undercooked.
• Chop the zucchini, tomatoes, and bell pepper to a similar size so they finish in the same 10-15 minute window.
• Stir the peanut butter in well after adding it so it melts into the broth instead of sitting in small clumps.
• The stew is ready when the zucchini and peppers are soft and the broth looks slightly thickened but still loose enough to spoon over rice.

Storage and Reheating

Store the cooled stew in an airtight container in the fridge for up to 4 days. Freeze it in a freezer-safe container for up to 2 months; the zucchini will be softer after thawing.

Reheat on the stovetop over medium-low heat with a small splash of water or vegetable broth, stirring until hot, about 5-8 minutes. If you use a microwave, cover loosely and heat in short bursts, stirring between each one so the peanut butter-based broth reheats evenly.

FAQ

Can you use canned chickpeas instead of cooking dry chickpeas?

Yes. Use 500 g cooked chickpeas, drained, and add them in step 5.

Do you need crunchy peanut butter?

No. Smooth peanut butter works well and gives you a less textured, more uniform sauce.

When should you start the rice?

Start it when the vegetables go into the pot, as written in step 4. That timing usually lines up the rice with the final 5-10 minute simmer.

Can you make this without peanuts?

You can use sunflower seed butter in place of the peanut butter. The stew will still thicken properly, but the flavor will be earthier and less nutty.