This delicious vegan miso Chickpea and Mushroom Stew is bursting with umami goodness from the miso-based broth, and takes 25 minutes to make. For more mushroom goodness, you may also like our Vegan Cream of Mushroom Soup.
Quick Look at This Recipe
- 🕗 Prep Time: 10 minutes
- 🔥 Cook Time: 15 minutes
- ⏰ Total Time: 25 minutes
- 🍽️ Servings: 2
- 👩🍳 One Pot Meal
- ⭐ Difficulty: Easy – cook aromatics and mushrooms; add chickpeas, tomatoes, and miso; wilt kale, and enjoy
- 🍲 Diet: 100% whole food, plant-based vegan, gluten-free, oil-free, soy-free, nut-free, low-fat, high-protein
- 🙏 Daniel Fast recipe
Why You'll Love This Recipe
- It’s a one-pot meal, which means fewer dishes and more time actually eating.
- The combo of mushrooms + miso gives deep umami that satisfies even the “I need a real dinner” crowd.
- Chickpeas bring plant-based protein and fiber, so they’re filling without feeling heavy.
- It’s oil-free (when done as written), gluten-free, nut-free, and made for folks who want clean, purposeful eating.
- It plays nicely as a weeknight meal or a prep-ahead dish, so you’re covered any day.
Health Benefits
- Chickpeas: Legumes like chickpeas are an excellent source of plant protein, packed with fiber that helps with satiety and stabilizes blood sugar.
- Mushrooms: Rich in antioxidants and immune-supporting compounds; the texture adds meaty depth without the animal protein.
- Kale: Offers vitamin K, A, and C, plus phytonutrients to support eye health and weight management. Wilting it into the stew boosts the veggie “goodness” factor.
- Tomatoes: High in lycopene and other antioxidants and compounds supporting heart health.
- Garlic: Shown to be health-promoting and disease-preventing through its antioxidant and anti-inflammatory compounds.
Chickpea and Mushroom Stew Ingredients
- Chickpeas (low sodium or no salt added): Main body of the stew—protein, fiber, chewy bite.
- Mushrooms: Provide a “meaty” chew, earthy depth, and absorb flavor from the broth, creating a key textural contrast.
- Grape or cherry tomatoes (halved or pierced): They soften and break down, releasing bursts of sweetness and acidity that help balance the umami.
- Miso: Umami powerhouse, salty-savory complexity; makes the stew feel “luxurious” despite its simplicity.
- Aquafaba (chickpea cooking liquid): Adds volume and a light broth-like body without oil, and helps bind flavors.
A complete list of ingredients with exact amounts can be found in the recipe card below.
Substitutions and Variations
- Mushroom swap: Use cremini, portobello, shiitake, or a mixed wild-mushroom combo for richer flavour.
- Green leafy alternative: If you don’t have kale, baby spinach, Swiss chard, or collards work just fine (adjust the cooking time accordingly).
- Grain side swap: Instead of rice or potatoes, serve over quinoa, farro, or cauliflower rice for a lighter option.
- Miso alternative: If you’re avoiding soy, try using chickpea-miso paste instead.
- Make it creamy: For a richer version, prepare a creamy miso broth by blending soaked (softened) cashews, aquafaba, and miso paste in a high-powered blender.
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How to Make This Chickpea and Mushroom Stew
Step 1: Preheat a large saute pan over medium heat. Add chopped onions and dry or water saute for 3 minutes.
Step 2: Add sliced mushrooms.
Step 3: Put the lid on to help release the water in the mushrooms, and continue cooking for 3 to 4 minutes. This creates a mushroom broth situation.
Step 4: 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.
Step 5: Put the lid back on and continue cooking covered over medium heat for 3 to 4 minutes.
Step 6: The sauce should be well combined (no chunks of miso paste), and the tomatoes should be cooked.
Step 7: Stir in the chopped kale, replace the lid, turn off the heat, and let it sit for a few minutes.
Step 8: 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!
Expert Tips
- Make sure you pierce or halve the cherry/grape tomatoes before cooking. This little trick ensures they break down faster and release juices for better flavor and texture.
- Don’t skip the lid when cooking the mushrooms. Trapping the steam helps them release their internal moisture and soften uniformly.
- Stir the miso paste well when you add it. Miso clumps easily and you don’t want gritty pockets of miso in your stew.
- Love big batches? Double the mushrooms and chickpeas and serve over grains for a family-style meal or leftovers.
Serving Suggestions
- Serve this delicious flavor-packed stew over rice, our ancient grains bowl, or noodles
- Pair this stew with a baked potato, or garlic mashed potatoes or roasted winter squash for a hearty Starch Solution recipe.
- Enjoy this dish with our vegan Caesar salad or rainbow salad for a veggie-pack nutrient dense meal.
Recipe FAQs
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.
You can substitute with low-sodium vegetable broth. The aquafaba adds volume and body, but the stew will still work without it (just expect a slightly thinner texture).
If you’re done with boring dinners and want a simple, flavorful, nutrient-packed meal that supports your plant-based lifestyle, this miso Chickpea and Mushroom Stew checks all the boxes. It’s quick, one-pot, no oil (when made as written), and still has serious comfort-food appeal.
More 30-Minute Plant-Based Meals
If you tried this vegan stew or any other recipe on our website, please leave a 🌟 star rating and let us know how it went in the 📝 comments below! We'd love to get your feedback for improvement.
Miso Chickpea and Mushroom Stew
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 dried thyme
- ½ tsp smoked paprika
- ¼ tsp crushed red pepper flakes
- 1 ½ Tbsp yellow or white miso paste
- 3 cups chopped kale
- ½ lemon
- Optional sides: Rice or other whole grain of choice
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
- Make sure you pierce or halve the cherry/grape tomatoes before cooking. This little trick ensures they break down faster and release juices for better flavor and texture.
- Don’t skip the lid when cooking the mushrooms. Trapping the steam helps them release their internal moisture and soften uniformly.
- Stir the miso paste well when you add it. Miso clumps easily, and you don’t want gritty pockets of miso in your 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.
Gigi & Sersie says
Very tasty and easy to make. The miso and aquafaba give this dish a savory stew consistency.
melissa says
Fast, easy and tasty. I think next time I'm going to serve it with rice.
Gigi & Sersie says
So glad you enjoyed it. Yes! Rice would be fantastic. It's also yummy with roasted potatoes.