This Curried Chickpea Apricot Stew blends sweet, savory, and aromatic flavors into a wholesome, nourishing dish.
Rich in plant-based protein and fiber, it supports digestion and keeps you full longer.
Naturally gluten-free and low in saturated fat, it’s a satisfying, quick, and easy option for weeknight dinners or meal prep, delivering comfort and nutrition in one bowl.
Curried Chickpea Apricot Stew
Equipment
- 1 large saucepan or pot
- 1 cutting board
- 1 chef’s knife
- Measuring Cups and Spoons
- Wooden spoon or spatula
- Serving bowls
Ingredients
- ¼ cup vegetable broth or avocado oil for oil-based version
- 1 leek cleaned and sliced into 1/4” rounds
- 1 bell pepper diced
- 1 small sweet white onion chopped
- 3 –4 medium carrots peeled and sliced
- 1 15 oz can chickpeas (garbanzo beans), drained and rinsed
- ¼ tsp garlic powder
- 2 tsp curry powder
- 2 tsp ground cumin
- 1 ½ tsp sweet paprika
- ½ tsp ground turmeric
- ⅛ tsp ground ginger
- Pinch of ground cinnamon
- ½ cup dried apricots chopped or whole
- ¼ cup black olives sliced
- 2 ½ cups low-sodium vegetable broth
- Handful fresh cilantro roughly chopped (for garnish)
- Cooked quinoa or preferred grain for serving
Instructions
- Prepare Your Ingredients: Before you start cooking, make sure all your ingredients are prepped and ready. Rinse the leek thoroughly under cold running water to remove any dirt trapped between the layers, then slice it into 1/4-inch thick rounds. Dice the bell pepper into even pieces so they cook uniformly. Chop the sweet white onion finely, peel and slice the carrots into thin rounds or half-moons, and roughly chop the dried apricots. Rinse the canned chickpeas under cold water and drain well. Having everything ready will make the cooking process smooth and stress-free.
- Heat the Base for Flavor: Place a large saucepan or heavy-bottomed pot over medium-high heat. Pour in 1/4 cup of vegetable broth, which will act as your sauté base. (If you prefer an oil-based version, substitute avocado oil here for richer flavor.) Allow the broth to warm until it’s gently shimmering but not boiling. This initial step helps develop depth in the stew without excessive oil.
- Sauté Aromatics: Add the sliced leek, diced bell pepper, and chopped onion to the heated pan. Stir gently to coat the vegetables in the warm liquid. Sauté for about 5 minutes, stirring occasionally, until the onion becomes translucent and fragrant. You’ll notice the aroma intensifying, and the vegetables will begin to soften — this builds the foundational flavor for your stew.
- Incorporate Chickpeas and Spices: Once the aromatics are softened, add the drained chickpeas and sliced carrots to the pan. Sprinkle in the garlic powder, curry powder, ground cumin, sweet paprika, ground turmeric, ground ginger, and a pinch of cinnamon. Stir continuously for about one minute, allowing the spices to bloom and release their fragrances. This step is crucial for building a rich, layered taste profile that will define the stew.
- Add the Liquid and Sweet Elements: Pour in the low-sodium vegetable broth slowly, stirring as you pour to ensure the spices integrate evenly. Add the chopped dried apricots and sliced black olives at this stage. The apricots will infuse the stew with natural sweetness while the olives add a subtle briny depth. Stir gently to combine all ingredients.
- Simmer and Develop Flavor: Bring the stew to a gentle boil over medium-high heat. Once boiling, reduce the heat to medium-low and cover the pot with a tight-fitting lid. Let the stew simmer for 20 minutes, stirring occasionally. During this time, the flavors will meld together, the carrots will become tender, and the apricots will soften into the broth, enriching the stew with sweetness and body.
- Cook the Grain for Serving: While the stew simmers, prepare your chosen grain according to package instructions. Quinoa works beautifully with this stew and absorbs its flavors well, but rice or couscous are also excellent choices. Cooking your grain in parallel saves time and ensures the meal is ready all at once.
- Taste and Adjust Seasoning: After simmering, uncover the pot and give the stew a final stir. Taste and adjust seasonings as needed — add more curry powder for warmth, a pinch of salt for balance, or a squeeze of lemon juice for brightness. This final adjustment ensures your stew hits the perfect harmony of sweet, savory, and spiced flavors.
- Serve with Grain and Garnish: Spoon a generous portion of the stew over a bed of cooked quinoa or your preferred grain. Garnish with a handful of roughly chopped fresh cilantro for freshness and visual appeal. The cilantro adds a vibrant note that complements the stew’s rich flavors beautifully.
- Store and Reheat: Leftovers can be stored in an airtight container in the refrigerator for up to 3–5 days. To reheat, warm gently on the stovetop over low heat, adding a splash of vegetable broth if needed to loosen the stew. This dish also freezes well — store in a freezer-safe container for up to 3 months and thaw overnight before reheating.
Notes
- Use low-sodium vegetable broth to better control salt levels and highlight the spices’ natural flavors.
- For a richer version, substitute vegetable broth with light coconut milk for creaminess.
- Chopping vegetables uniformly helps ensure even cooking and consistent texture.
- Dried apricots can be swapped with golden raisins or dried figs for a different sweetness profile.
- This stew tastes even better the next day as flavors deepen, making it ideal for meal prep.
Chef’s Secrets For Perfect Stew
The magic of this stew lies in the layering of flavors.
Sautéing aromatics first allows the natural sweetness of the leek, bell pepper, and onion to develop, forming a flavorful base.
Blooming the spices before adding broth ensures they release their maximum aroma.
Choosing high-quality dried apricots will enrich the stew’s natural sweetness, while slicing them evenly ensures uniform texture.
For a boost of freshness, add a squeeze of lemon juice just before serving — it brightens flavors and balances richness.
Serving Suggestions For Best Enjoyment
This hearty stew pairs beautifully with light, fluffy grains such as quinoa, couscous, or brown rice.
For extra protein, serve with a dollop of plain yogurt or a sprinkle of toasted nuts.
A side of lightly steamed greens adds color and extra nutrition.
For a meal-on-the-go, this stew can be packed with cooked quinoa in a lunch container.
For a more festive touch, garnish with fresh cilantro and a sprinkle of toasted seeds or nuts before serving.
Storage Tips For Longevity
Store the stew in an airtight container in the refrigerator for up to 5 days.
Let it cool slightly before sealing to avoid excess moisture build-up.
For freezing, portion into airtight containers or freezer bags and store for up to 3 months.
Thaw in the refrigerator overnight before reheating gently on the stovetop or in the microwave.
If the stew thickens too much after reheating, add a splash of broth or water to restore a comforting consistency.
Frequently Asked Questions
1. Can I make this stew oil-free?
Yes. Simply use vegetable broth for sautéing instead of oil. This recipe is designed to be flavorful even without oil, and the spices bloom beautifully in broth.
2. Can I substitute chickpeas with another bean?
Absolutely. Lentils, white beans, or kidney beans can work well, though cooking times will vary slightly. Adjust simmer time accordingly to ensure tenderness.
3. How can I make the stew spicier?
Increase the amount of curry powder or add a pinch of cayenne pepper. Freshly grated ginger can also add heat and depth. Taste and adjust gradually to avoid overpowering the dish.
4. Can this stew be prepared ahead of time?
Yes, it’s perfect for meal prep. Make the stew a day in advance so flavors can develop fully. Reheat gently on the stovetop or in the microwave before serving.
5. What can I serve alongside this stew?
Pair it with fluffy quinoa, steamed basmati rice, or warm flatbread. A side salad of greens and citrus dressing will complement the stew’s rich flavors beautifully.
