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.
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.
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.
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📖 Recipe
Garbanzo Beans and Kale Stew
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
Jenniffer says
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!
Carol says
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.
Iryna says
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.