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    Home » Vegan Entrees

    Published: Sep, 2020. Updated: Sep, 2021 by Iryna Bychkiv | This post may contain affiliate links. Read more here

    Garbanzo Beans And Kale Stew

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    Jump to Recipe

    This Vegan Garbanzo Beans and Kale Stew is a hearty and healthy dish great to be enjoyed on its own or over rice or pasta. It’s easy to make, nutritious and great for meal prep, too. Made in one pan with protein-packed chickpeas that are flavorful and a bit spicy.

    Garbanzo bean and Tuscan kale stew in a pan

    This vegan Garbanzo Beans and Kale Stew is perfect for warming you up on chilly days! It's easy to make, which makes it great for cooking a big batch of on weeknights.

    Packed with hearty garbanzo beans (also called chickpeas!), spiced with red pepper flakes, fennel seeds, and earthy white Miso paste, it's a filling and comforting dinner.

    Jump to:
    • 📋 Ingredients
    • 🔪 Instructions
    • 🍰 Similar Recipes
    • Recipe

    This soup only takes a little over 30 minutes to make and uses mostly canned ingredients and pantry staples. It's great for when you're in the mood for warm comfort food, but don't feel like prepping a lot of ingredients!

    📋 Ingredients

    • olive oil
    • garlic
    • whole Italian tomatoes or crushed tomatoes
    • red pepper flakes
    • fennel seeds
    • white Miso paste - optional, but helps make the soup taste richer
    • Tuscan kale - this kale has mostly flat leaves and tastes less bitter than curly kale
    • chickpeas
    • fresh basil
    • salt

    🔪 Instructions

    1. Cook the garlic

    Heat the olive oil in a large non-stick pan over medium heat. Add the garlic and cook for 30 second to a minute.

    2. Add the tomatoes and seasonings

    Add the tomatoes, red pepper flakes, fennel seeds, Miso paste and salt to the pan. Cook them over medium-low heat for 20 to 25 minutes. Break up the large chunks of tomatoes with your spoon or spatula.

    3. Cook the kale and chickpeas

    Stir in the kale and chickpeas. Cook for 3-5 minutes until the kale wilts. Taste the soup and adjust the seasoning to your tastes, then remove stew from the heat. Serve topped with fresh basil leaves.

    Overhead of garbanzo bean and kale stew

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    If you make this recipe, please leave me a comment below and rate it. I always appreciate the feedback. Also, you can follow me on Facebook, Instagram, or Pinterest.

    Recipe

    Garbanzo bean and kale stew in a pan

    Garbanzo Beans and Kale Stew

    This hearty and filling stew is packed with slightly spicy chickpeas and kale
    5 from 3 votes
    Print Pin Rate
    Course: Soup
    Prep Time: 5 minutes minutes
    Cook Time: 35 minutes minutes
    Total Time: 40 minutes minutes
    Servings: 4 servings
    Author: Iryna
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    Ingredients

    • 3 tablespoon olive oil
    • 3 cloves garlic thinly sliced
    • 1 (28 oz) can whole Italian tomatoes or crushed tomatoes
    • 1 teaspoon red pepper flakes
    • 1 teaspoon fennel seeds
    • 1 tablespoon white Miso paste
    • 1 bunch (4 oz) Tuscan kale stems removed, leaves chopped
    • 1 (15 oz) can chickpeas
    • ¼ c fresh basil for serving
    • ¼ teaspoon salt

    Instructions

    • Heat olive oil in a large non-stick pan over medium heat. Add garlic and cook for 30-60 seconds. Add tomatoes, red pepper flakes, fennel seeds, Miso paste and salt. Cook over medium low heat for 20 to 25 minutes while breaking up big chunks of tomatoes. 
    • Stir in kale and chickpeas and cook for 3-5 minutes until kale wilts. Adjust the seasoning if needed, remove stew from the heat and serve topped with fresh basil leaves.

    Notes

    Adapted from Chickpeas And Kale In Spicy Pomodoro Sauce.
    Tried this Recipe? Tag me Today!Mention @Lavender.And.Macarons or tag #lavenderandmacarons!
    Pinterest image for garbanzo bean and kale stew

    Iryna Bychkiv
    Website

    Iryna Bychkiv is the founder and writer of the culinary website Lavender & Macarons, where she shares clean, European-inspired recipes that are delicious, easy to prepare, and made with wholesome ingredients. Iryna loves creating meals that are simple yet healthy and unique, including vegan and vegetarian recipes.
    Iryna is also a freelance writer for MSN and Associated Press Wire.

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    Comments

    1. Jenniffer says

      March 29, 2022 at 3:05 am

      5 stars
      This is so delicious, we loved it! Taste is fantastic and is really easy to make. I didn't have the white Miso paste this time but I'll make sure to get one for next time. I topped the stew with favourite vegan cheese violifefoods crumbles and turned out really good. Thank you for such a delicious recipe!

      Reply
    2. Carol says

      September 04, 2020 at 8:06 am

      Another beautiful recipe that calls for the white Miso paste that I have put off ordering from Amazon. I will not be putting it off longer. I know you say it is optional but I can imagine that it will be a wonderful new taste experience and I look forward to trying it. Although it still is not quite into fall, I feel it in the air and this sort of recipe will just be so comforting and just feels so right.Oh I do love the food that we make this time of year.

      Reply
      • Iryna says

        September 05, 2020 at 2:10 pm

        Hi Carol! I've actually just finished my carton of Miso paste and going to order it again. I definitely recommend you try Miso paste and you can start adding it to many of your own recipes. I usually start with 1 tbsp at a time and then I can add more if I see that recipe needs more flavor.
        Yes, I love the food at this time of the year too. The nights are actually getting cooler here and I'm cooking soups and stew much more often than before.

        Reply
    5 from 3 votes (2 ratings without comment)

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    The photo of Iryna Bychkiv, the writer and owner of a culinary website - Lavender & Macarons.

    I'm Iryna - a healthy food writer, photographer, and taster behind Lavender & Macarons. Here, you'll find healthy, clean recipes that are easy to prepare, made with wholesome ingredients, and approved by picky eaters. More about Iryna...

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