I remember the first time I tried Jamie Oliver’s 15-minute Chickpea Stew. I was stuck at home on a busy weekday, staring at my fridge with barely enough ingredients for a meal. I’d seen Jamie’s quick recipes before, but this one felt like a revelation. With a few pantry staples, it came together in no time. I was hooked. What I loved the most about it wasn’t just how quick it was but how deeply satisfying the stew turned out to be, full of flavor and heartiness, with a balance of spices that felt both comforting and fresh.
It’s one of those recipes that you can throw together even on your busiest days, and it’s a perfect example of how simplicity in cooking doesn’t mean sacrificing flavor. The chickpeas, vegetables, and spices harmonize in a way that feels like you’ve spent hours in the kitchen, but you really haven’t.
Jamie Oliver’s Chickpea Stew 15-minute Meals Recipe
The beauty of Jamie Oliver’s 15-minute meals is that they’re made with real, accessible ingredients. It’s not about fancy or hard-to-find products but about making the most of what you have in a short amount of time. The Chickpea Stew is a prime example of this. What makes it a go-to is that it’s not just quick; it’s nourishing, full of fiber, and packed with flavor.
Ingredients Needed
- Chickpeas (canned or dried, but I prefer canned for convenience)
- Carrots (sliced or chopped into small pieces)
- Spinach (or any leafy green you have on hand)
- Garlic (fresh or minced)
- Red onion (finely chopped)
- Ground cumin (adds warmth)
- Ground coriander (gives it a citrusy undertone)
- Canned tomatoes (diced or crushed)
- Olive oil (for sautéing)
- Vegetable broth (or chicken broth, depending on preference)
- Lemon (for a tangy finish)
- Salt & pepper (to taste)
These ingredients make the stew hearty but light at the same time. They come together quickly to create a comforting dish that you can make any day of the week.
How To Make Jamie Oliver’s Chickpea Stew 15-minute Meals
Making the stew is ridiculously easy, especially for a beginner cook. I’ll walk you through it step by step:
- Prep your ingredients: Peel and chop the carrots, onion, and garlic. Open the canned chickpeas and tomatoes. Roughly chop the spinach.
- Sauté the onion and garlic: Heat a splash of olive oil in a large pan over medium heat. Add the onion and garlic, cooking until the onions soften (about 3 minutes).
- Add spices: Once the onions are translucent, toss in the cumin and coriander. Stir well to release the aromas (about 1 minute).
- Add the carrots and chickpeas: Pour the carrots into the pan and cook for another 2 minutes. Add the chickpeas, stirring everything together.
- Pour in the tomatoes and broth: Add the diced tomatoes and vegetable broth. Stir it all together and let it simmer for 5-7 minutes, or until the carrots are tender.
- Add the spinach: Throw in the spinach at the very end. It wilts quickly, and that’s when you know the stew is nearly done.
- Season: Add salt, pepper, and a squeeze of fresh lemon juice. Stir, taste, and adjust seasoning if needed.
- Serve: Ladle the stew into bowls and serve hot, maybe with a side of crusty bread if you’re feeling indulgent.
Ingredient Science Spotlight
One of the reasons this stew is so satisfying comes down to the power of its ingredients:
- Chickpeas: These little legumes are loaded with protein, fiber, and complex carbs. This means they provide long-lasting energy, keep you full, and regulate blood sugar.
- Spinach: Packed with iron and vitamins A and C, spinach boosts your immune system and helps with skin health. Its mild taste also complements the spices well without overpowering the stew.
- Cumin & Coriander: These spices do wonders for digestion and metabolism. Cumin has anti-inflammatory properties, while coriander aids in reducing blood sugar levels. Together, they balance each other, creating depth in flavor.
- Lemon: A squeeze of fresh lemon adds a punch of vitamin C and brightens the dish, making all the other flavors pop.
Expert Tips
- Add Heat: If you like a little spice, sprinkle some chili flakes or diced chili peppers into the pan when you sauté the onion. It will bring an extra kick to the dish.
- Creamy Texture: For a creamier stew, you can blend a portion of the chickpeas with some broth, and then stir it back in. This will thicken the stew and create a smooth texture.
- Fresh Herbs: If you have fresh herbs like parsley, cilantro, or basil, sprinkle some on top just before serving. It adds a fresh flavor and a pop of color.
- Add Protein: For an extra protein boost, you can add a dollop of Greek yogurt on top when serving. It will also add a nice contrast in texture.
- Serve with Rice: If you want to make the meal even heartier, serve the stew over brown rice or quinoa. These grains complement the flavors well and make the dish even more filling.
Recipe Variations
Jamie’s recipe is flexible, and you can easily switch things up based on what you have in your pantry or what you prefer:
- Vegetarian Version: Stick with the original ingredients.
- Meat Lover’s Option: For some added depth, throw in cooked chicken or turkey. Ground lamb could also bring a rich, earthy flavor.
- Swap Greens: Don’t have spinach? Kale, arugula, or even frozen peas can work in place of spinach.
- Coconut Chickpea Stew: Add a can of coconut milk for a creamy, tropical twist. Pair it with a dash of turmeric for an even more flavorful base.
Final Words
This chickpea stew is exactly what a great weeknight meal should be: fast, delicious, and full of wholesome ingredients. Whether you’re cooking for yourself or feeding a family, it’s the perfect balance of flavors and textures. Plus, the fact that you can make it in under 15 minutes? That’s a major win in my book.
FAQs
Can I Use Canned Chickpeas For Jamie Oliver’s Chickpea Stew?
Yes, canned chickpeas work great. Just drain and rinse them before adding to the stew.
Is This Recipe Spicy?
It has a mild spice level, but you can adjust the heat by adding more chili if you prefer it spicier.
Can I Make This Chickpea Stew Ahead Of Time?
Definitely! It keeps well in the fridge for a couple of days and can be reheated easily.