This delicious vegan miso chickpea and mushroom stew is bursting with umami goodness from the miso. Packed with nutrient density, this easy, one-pot chickpea stew is oil-free, gluten-free, nut-free, low-fat, and loaded with healthy plant protein. It takes less than 30 minutes to whip up!
Serve this delicious flavor-packed stew with a side of rice or other whole grain of choice or a baked potato, garlic mashed potatoes, or rainbow salad. It's perfect for a quick weeknight dinner or for meal prep. This recipe makes 2 to 4 servings.
What you need to make this healthy chickpea stew
- Chickpeas, no salt added
- Mushrooms
- Onion
- Garlic
- Tomatoes
- Thyme
- Miso
- Aquafaba (chickpea cooking liquid)
- Smoked Paprika
- Crushed red pepper
- Kale
- Lemon
The chickpeas give this delicious meal protein and fiber. The mushrooms and kale boost the nutrient density with their immune system-boosting compounds. Tomatoes are a great source of lycopene. While the miso paste, garlic, onion, and seasonings, pack this stew with delicious flavor.
How to make this yummy chickpea and mushroom stew
Preheat a large saute pan over medium heat. Add chopped onions and dry or water saute for 3 minutes.
Add sliced mushrooms, put the lid on to help release the water, and continue cooking for 3 to 4 minutes.
While the mushrooms are cooking, take the tip of a sharp knife and carefully pierce the cherry or grape tomatoes. Alternatively, slice them in half. Doing this helps them to break down faster during cooking.
Remove the lid and add the tomatoes, garlic, chickpeas, dried thyme, smoked paprika, crushed red pepper flakes, aquafaba, and miso paste. Give it a good stir to break down the miso paste and ensure all the seasonings are well incorporated. You don't want any chunks of miso paste! Put the lid back on and continue cooking over medium heat for 3 to 4 minutes.
Finally, remove the lid and stir in the chopped kale. Put the lid back on to finish wilting the kale. Turn off the heat and let sit for a few minutes.
When ready to serve, top this delicious chickpea stew with a squirt of fresh lemon juice. Enjoy this delicious meal on its own or with a side of rice, other whole grain of choice, baked potato, garlic mashed potatoes, or rainbow salad.
Step-by-step stovetop instructions
When ready to serve, squeeze some fresh lemon juice on top and enjoy!
Store leftovers in a covered container in the refrigerator for up to four days. Or freeze in a freezer-safe container for up to four months.
We hope you love this chickpea stew recipe as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
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Miso Chickpea and Mushroom Stew
- Total Time: 25 minutes
- Yield: 3 1x
- Diet: Vegan
Description
This delicious vegan miso chickpea and mushroom stew is bursting with umami goodness from the miso. Packed with nutrient density, this easy, one-pot chickpea stew is oil-free, gluten-free, nut-free, low-fat, and loaded with healthy plant protein. It takes less than 30 minutes to whip up!
Ingredients
- 1 cup chopped onion
- 4 cups sliced mushrooms
- 3 cloves garlic, minced
- 1 ½ cups cooked chickpeas, no salt added
- ¾ cup aquafaba
- 1 cup cherry or grape tomatoes, halved or pierced
- ½ tsp thyme, dried
- ½ tsp smoked paprika
- ¼ tsp crushed red pepper flakes
- 1 ½ Tbsp miso, yellow or white
- 3 cups chopped kale
- ½ lemon
Optional sides: Rice or other whole grain of choice, baked potato, garlic mashed potatoes, rainbow salad
Instructions
Preheat a large saute pan over medium heat. Add chopped onions and dry or water saute for 3 minutes.
Add sliced mushrooms, put the lid on to help release the water, and continue cooking for 3 to 4 minutes.
While the mushrooms are cooking, take the tip of a sharp knife and carefully pierce the cherry or grape tomatoes. Alternatively, slice them in half. Doing this helps them to break down faster during cooking.
Remove the lid and add the tomatoes, garlic, chickpeas, dried thyme, smoked paprika, crushed red pepper flakes, aquafaba, and miso paste. Give it a good stir to break down the miso paste and ensure all the seasonings are well incorporated. Put the lid back on and continue cooking over medium heat for 3 to 4 minutes.
Finally, remove the lid and stir in the chopped kale. Put the lid back on to finish wilting the kale. Turn off the heat and let sit for a few minutes.
When ready to serve, top with a squirt of fresh lemon juice. Enjoy this delicious stew on its own or with a side of rice, other whole grain of choice, baked potato, garlic mashed potatoes, or rainbow salad.
Store leftovers in a covered container in the refrigerator for up to four days. Or freeze in a freezer-safe container for up to four months.
Notes
EQUIPMENT / SUPPLIES
- Knife
- Cutting board
- Measuring cup
- Measuring spoons
- Strainer
- Large saute pan with lid
- Cooking spoon
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch/Dinner Entrée
- Method: Stovetop
- Cuisine: American
Keywords: miso chickpea, chickpea stew, mushroom stew, healthy vegan recipes, daniel fast recipes, one pot meal, gluten free, daniel fast compliant, no oil, oil free, nut free, low fat, high protein, meal prep, fast weeknight meals
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