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Home » Recipe Index » Lunch/Dinner Entree

Miso Chickpea and Mushroom Stew

Modified: May 4, 2025 · Published: Nov 7, 2023 by Gigi & Sersie · This post may contain affiliate links.

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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!

top side view close up of a steaming hot bowl of chickpea stew loaded with mushrooms and kale

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

  1. Chickpeas, no salt added
  2. Mushrooms
  3. Onion
  4. Garlic
  5. Tomatoes
  6. Thyme
  7. Miso
  8. Aquafaba (chickpea cooking liquid)
  9. Smoked Paprika
  10. Crushed red pepper
  11. Kale
  12. Lemon
top view of ingredients for chickpea stew: mushrooms, kale, chickpeas, onions, spices, herbs, lemon and tomatoes

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.

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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

top view of chopped onions in a sauté pan being stirred with wooden spoon
1. Preheat a large saute pan over medium heat. Add chopped onions and dry or water saute for 3 minutes.
top view of mushrooms being added to the saute pan with onions
2. Add sliced mushrooms.
side view of a lid being added to the saute pan with mushrooms and onions
3. put the lid on to help release the water, and continue cooking for 3 to 4 minutes.
top view of mushrooms and onions cooked in a saute pan on the stovetop
4. Mushrooms will release some water, making a light broth.
top view of chickpeas, tomatoes, garlic, miso paste and spices added to the saute pan with cooked onions and mushrooms
5. 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.
top side view of the lid being put on the saute pan with miso chickpea and mushroom stew
6. Put the lid back on and continue cooking over medium heat for 3 to 4 minutes.
top view of miso chickpea and mushroom stew in a saute pan with wooden spoon stirring
7. The sauce should be well combined (no chunks of miso paste), and tomatoes cooked.
top view of chopped kale being stirred into the miso chickpea and mushroom stew with wood spoon
8. Stir in the chopped kale, put the lid back on, turn off the heat, and let sit for a few minutes.
top view of miso chickpea and mushroom stew with kale and tomatoes in saute pan on the stove;  wooden spoon stirring
9. It only takes a few minutes for the kale to wilt, and your chickpea stew is ready!

When ready to serve, squeeze some fresh lemon juice on top and enjoy!

a woman's hand squeezing lemon juice on a bowl of miso chickpea and mushroom stew

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!

top view close up of vegan miso chickpea and mushroom stew in a white bowl with spoon; lemon and yellow napkin in background

Miso Chickpea and Mushroom Stew

5 from 1 vote
Course: Lunch/Dinner Entrée
Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Servings: 3
Calories: 207kcal
Author: Gigi & Sersie
Print Pin Rate
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
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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.

Notes

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.

Nutrition

Calories: 207kcal | Carbohydrates: 35g | Protein: 12g | Fat: 4g | Saturated Fat: 0.5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 739mg | Potassium: 938mg | Fiber: 10g | Sugar: 6g | Vitamin A: 2601IU | Vitamin C: 38mg | Calcium: 152mg | Iron: 3mg
Did You Make This Recipe?Share a photo and tag us @danielsplaterecipes — we can't wait to see what you've made!
Two women standing in the kitchen smiling.
Gigi & Sersie

Gigi Carter and Sersie Blue have over 25 years of combined experience in plant-based nutrition and health coaching. Their passion for healthy eating inspired them to create Daniel’s Plate, a recipe site focused on whole food, plant-based meals.

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Reader Interactions

Comments

  1. melissa

    March 09, 2024 at 6:38 am

    5 stars
    Fast, easy and tasty. I think next time I'm going to serve it with rice.

    Reply
    • Gigi & Sersie

      March 09, 2024 at 6:39 am

      So glad you enjoyed it. Yes! Rice would be fantastic. It's also yummy with roasted potatoes.

      Reply
5 from 1 vote

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