Creamy Chickpea Stew with Lemon & Miso

There’s nothing quite like a warm, hearty chickpea stew to nourish both body and soul. This Lemon-Miso Chickpea Stew has become my go-to recipe when I’m craving something comforting yet nutritious. With its creamy texture, bright flavors, and protein-packed ingredients, it’s the perfect weeknight dinner that comes together in just 30 minutes!

Why This Chickpea Stew Will Become Your New Favorite

If you’re looking for a meal that’s both satisfying and wholesome, this chickpea stew checks all the boxes. The combination of creamy chickpeas, colorful vegetables, and zesty lemon creates a dish that’s not only delicious but also packed with nutrition. The secret ingredient? White miso paste, which adds a wonderful umami depth that transforms this stew from good to absolutely crave-worthy.

Ingredients You’ll Need

Here’s everything you’ll need to gather from your pantry or add to your grocery list. (Full list and measurements in recipe card below)

• chickpeas
• olive oil
• carrots
• yellow onion
• red bell pepper
• tomato paste
• paprika
• cumin
• red pepper flakes
• vegetable broth
• oat or coconut milk
• white miso paste
• lemon
• baby spinach
• barley
• Sea salt and pepper
• Optional, for garnish: Chopped fresh herbs such as parsley, dill or cilantro

Plant-Based Milk Note: Any plant-based milk works beautifully in this stew. Coconut milk adds richness, while oat milk gives a more neutral creaminess. For those not avoiding dairy, regular milk works just as well.

Adjusting Salt Levels: Miso paste and vegetable broth can vary in salt content, so be sure to taste and adjust the seasoning before serving to avoid over-salting.

Miso Paste Substitutions: If you don’t have miso paste on hand, you can substitute with 1 tablespoon of tahini plus 1/2 teaspoon soy sauce or tamari for a similar umami effect. Alternatively, 2 teaspoons of nutritional yeast mixed with 1 teaspoon soy sauce will provide a comparable savory depth. These won’t perfectly replicate miso’s unique flavor, but they’ll add the necessary umami quality to your stew.

How to Make This Delicious Chickpea Stew

This stew comes together in just a few simple steps.

Prep the chickpeas: Drain and rinse both cans of chickpeas, keeping them in separate bowls (this is important as we’ll use them differently).

Build the flavor base: Heat olive oil in a large pot over medium heat. Add the carrots and sauté for 2-3 minutes until they begin to brown. Then add the onion and bell pepper, cooking until golden and soft, about 7-8 minutes.

Add the aromatics: Stir in the tomato paste, paprika, cumin, and red pepper flakes (if using). Cook for just a minute until everything becomes fragrant. This really blooms the spices and deepens the flavor!

Create the stew base: Pour in the vegetable broth and add one can of whole chickpeas. Bring everything to a light boil, then reduce the heat and let it simmer uncovered for 5-10 minutes until all the vegetables are tender.

Make it creamy: While the stew simmers, blend the second can of chickpeas with the coconut milk, miso paste, and lemon zest until well combined. This creates a luscious, dairy-free creamy base. Tip when working with miso paste, dissolve it first in a small amount of warm liquid before adding it to the blender. This prevents clumping and ensures the flavor is evenly distributed.

Bring it all together: Stir the creamy chickpea mixture into the stew and simmer for another 2 minutes. (It will look a bit like hummus). Then add the lemon juice, baby spinach, and cooked barley, stirring until the spinach wilts. Season with salt and pepper to taste. For consistency control, if you find the stew too thin, let it simmer a bit longer to reduce. If you prefer a thinner consistency, you can add a little more broth or plant-based milk.

Serve: Ladle the stew into bowls and garnish with fresh herbs of your choice. Fresh herbs like parsley or cilantro balance the creaminess of the stew and give it a bit of color. For a more savory finish, you can also top it with a sprinkle of Parmesan or nutritional yeast.

Tips for the Perfect Chickpea Stew

• Don’t skip the blending step! Blending one can of chickpeas creates that wonderful creamy texture without adding heavy cream. The chickpea mixture won’t be as smooth as hummus, and that’s perfectly okay. It may have a slight grainy texture, but as it simmers in the stew, it will dissolve and contribute to the overall creaminess.
• Layering flavors is key: Be sure to sauté the carrots first to develop some caramelization before adding the onion and bell pepper. This layering of flavors deepens the overall taste and creates a richer base for the stew.
• Simmering for flavor development: Allow the stew to simmer uncovered to deepen the flavors, especially after adding the miso and chickpea puree. The longer it simmers, the more the ingredients meld together, creating a comforting, rich flavor.
• Fresh lemon is a must: The brightness of fresh lemon juice really makes this stew special. Bottled lemon juice won’t provide the same vibrant flavor.
• Tomato-forward: Add a can of diced tomatoes for a more tomato-based stew.
• Barley Benefits: Barley is an excellent choice for this stew. It’s a chewy, whole grain that soaks up the flavors of the broth while providing fiber and a bit of nuttiness. Its hearty texture makes it a perfect match for this creamy, flavorful stew.
• Grain Substitutions: You can swap the barley for another hearty grain such as brown rice or farro. Both will hold up well in the stew, adding texture and substance. If you’re looking for something lighter, serve the stew over a bowl of fluffy rice or quinoa instead of incorporating it directly. However, quinoa is too delicate and won’t hold its shape well when mixed directly into the stew.

Frequently Asked Questions

Can I use dried chickpeas instead of canned? Absolutely! Soak 1 cup of dried chickpeas overnight, then cook them until tender before using in the recipe. This yields approximately the same amount as two cans.

Is this chickpea stew vegan? Yes! This recipe is completely plant-based, making it perfect for vegans and vegetarians, or anyone looking for a delicious and easy meatless dish.

What can I serve with this stew? This chickpea stew pairs beautifully with crusty bread or a simple green salad.

Is this stew good for meal prep? Absolutely! This stew keeps well in the fridge for up to 4 days and actually tastes even better the next day as the flavors continue to develop. It’s also freezer-friendly. Make a double batch and freeze portions for busy weeknights (just leave out the fresh herbs for garnish and add it fresh after reheating). Just let it cool completely before transferring to airtight containers for freezing.