Chickpea Stew - Capital Area Food Bank
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Chickpea Stew

By cafb June 30, 2019

516 calories | 87g carbs | 12g total fat (1g sat fat) | 16g protein | 645g sodium | 14g fiber | 6g sugar (0 added sugar) per serving

Serves 4 for $5.10

This vegetarian recipe is the perfect meal for a cold day.


  • 3 cups cooked brown rice
  • 2 (15-ounce) cans no-salt-added diced tomatoes
  • 2 (15-ounce) cans no-salt-added chickpeas
  • 3 cloves garlic, finely chopped
  • 1 cup orange juice
  • 2 tablespoons olive oil
  • ½ teaspoon red pepper flakes
  • 1 teaspoon dried thyme leaves
  • ½ teaspoon salt
  • Black pepper to taste


  1. Heat oil over medium-low heat in a large pan that has a lid. When the oil is hot, add the garlic, red pepper flakes, thyme, and salt. Cook and stir for 1 minute, being careful not to burn the garlic.
  2. Add the orange juice, tomatoes, and chickpeas. Increase the heat to medium-high and bring the stew to a boil.
  3. Reduce heat and simmer until the stew thickens a bit, about 10 minutes.
  4. Serve with the rice.

Cooking Brown Rice

Getting just the right water-to-rice ratio for brown rice can be tricky! One easy way to cook your brown rice is to treat it just like pasta! Bring a large post of water to a boil, add 1 teaspoon of salt, a splash of olive oil, and 1 bay leaf. Leave mixture to boil for about 30 minutes, or until desired tenderness then drain, return to the pot and let site covered for 5-10 minutes.

Bean Swap

Switch out the chickpeas in this recipe with any kind of beans to try new flavors.

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