Cozy Braised Chickpeas simmered with sautéed onion and garlic in marinara sauce is a flavorful, healthy vegan stew recipe. This dish makes a wonderful plant-based dinner the whole family will love. Serve with yogurt and toast for the perfect meal!

Vegans, vegetarians, and omnivores will be united over their love for Braised Chickpeas! Comforting, with warm flavors, this recipe is as healthy as it is delicious. It’s a great alternative to soup or chili during the winter months, and is super easy to make in just 30 minutes with minimal effort and ingredients you most likely have in your kitchen.

Why you’ll love this recipe

  • Super tasty! This dish is full of flavor and so nourishing and comforting served with a warm loaf of crusty bread.
  • Quick & easy to make. This chickpea recipe comes together in one pan with very little effort in just 30 minutes. 
  • Healthy. It’s a meal that’s hearty and healthy with protein-packed chickpeas and nutritious vegetables.
Bowl filled with chickpeas cooked in tomato sauce with spinach.

Ingredients needed

This braised chickpeas recipe is filled with wonderful flavors and nutrients thanks to the vegetables, marinara, and chickpeas. Here’s what you’ll need to make it:

  • Butter & olive oil. You’ll need a bit of butter and olive oil to cook down the onion and garlic.
  • Yellow onion & garlic. For lovely savory flavor.
  • Chickpeas. Adds texture and plant-based protein to the meal.
  • Marinara. The base of this stew. Feel free to use any favorite spaghetti sauce.
  • Seasoning. Marinara is plenty flavorful, so a simple mix of rosemary, salt and pepper is all that’s needed to season this recipe.
  • Spinach. Two large handfuls of spinach cooked down at the end adds a boost of nutrients. You can sub with arugula or kale or a combination of greens.

How to make this recipe

This dish is simple and straightforward! Everything is cooked in one skillet or pot, and other than a little bit of chopping, it takes very little effort to whip up. Here’s the simple method:

Printable recipe in recipe card, below.

  1. Sauté onion & garlic. In a large skillet over medium heat, melt the butter together with the olive oil. Once hot, add in the onion and garlic and sauté for 7 minutes, stirring often so as not to burn the garlic.
  2. Simmer. Mix in the chickpeas and cook for an additional 5 minutes. Add in the marinara and rosemary and stir to combine. Bring to a gentle simmer and cook, stirring often, for 8 minutes.
  3. Wilt greens & serve. Add in the spinach and stir until wilted, about 2 additional minutes. Season to taste with salt and pepper, serve, and ENJOY!
Braised chickpeas cooking with spinach and marinara in a large pot.

Customize this recipe

We love this dish as-is, but it’s super versatile so feel free to add other favorite ingredients. Here’s some options:

  • Vegetables. Want to add any other veggies? You can can sauté mushrooms, zucchini or broccoli with the onion and garlic.
  • Make it spicy. If you like a little heat, add a pinch of cayenne pepper or red pepper flakes.
  • Cheese. If you’re not concerned with keeping this recipe vegan, you can sprinkle feta cheese over the top before serving.
  • Herbs. To add a bit of freshness, garnish with chopped fresh parsley or cilantro.

Frequently asked questions

What is the meaning of braise in cooking?

Braising is a combination-cooking method that uses both wet and dry heats: typically, the food is first browned at a high temperature, then simmered in some type of liquid. It is similar to stewing, but braising is done with less liquid. It makes the chickpeas super soft and tender inside.

Are chickpeas healthy?

Yes, chickpeas are a great source of plant-based protein, especially for vegetarians and vegans. In addition, they are packed with vitamins and minerals. These include choline, which helps your brain and nervous system run smoothly, as well as folate, magnesium, potassium and iron. They are also high in vitamin A, E and C.

Should you peel chickpeas for this recipe?

Chickpeas, or garbanzo beans, have a very thin skin on the outside. You can eat them with the skin on, and in this saucy recipe, you won’t even notice the skin. However, removing the skins when making hummus makes it creamy and rich.

Serving suggestions

This dish is hearty enough to eat on its own as a meal or serve it with a side. Here’s some delicious pairing options:

  • Salad. A light, fresh green salad pairs so nicely with this chickpea stew.
  • Sandwich. A grilled cheese is delicious for dunking in all the sauciness.
  • Bread. Crusty bread or naan is an easy, yet satisfying counterpart.

Storage recommendations

  • Storing leftovers. Place leftovers in an airtight container in the refrigerator for up to about 4 days.
  • To freeze. Let it completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to 2 months.
  • To reheat: Let thaw in the refrigerator, then heat in the microwave or on the stovetop.
Stirring chickpeas with tomato sauce in a large pot.

As usual, PLEASE let me know if you make this recipe and how you like it! You can come back here and leave a comment or tag me on instagram (@foodwithfeeling).

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Braised chickpeas served with yogurt and toast.

Braised Chickpeas


  • Author: Brita Britnell
  • Total Time: 30 minutes
  • Yield: serves 4
  • Diet: Vegan

Description

Cozy Braised Chickpeas simmered with sautéed onion and garlic in marinara sauce is a flavorful, healthy vegan stew recipe. This dish makes a wonderful plant-based dinner the whole family will love. Serve with yogurt and toast for the perfect meal!


Ingredients

Units Scale
  • 2 tablespoons of butter
  • 2 tablespoons of olive oil
  • 1/2 cup of finely diced yellow onion (about 1/2 small onion)
  • 4 large cloves of garlic, finely minced
  • 2 15oz cans of chickpeas
  • 24-oz jar of marinara or your favorite spaghetti sauce
  • 1/2 tsp dried rosemary
  • 2 large handfuls of spinach, arugula and/or kale (I did a mix)
  • Salt and pepper to taste

Instructions

  1. In a large skillet over medium heat, melt the butter together with the olive oil. Once hot, add in the onion and garlic and sauté for 7 minutes, stirring often so as not to burn the garlic.
  2. Mix in the chickpeas and cook for an additional 5 minutes. Add in the marinara and rosemary and stir to combine. Bring to a gentle simmer and cook, stirring often, for 8 minutes.
  3. Add in the spinach and stir until wilted, about 2 additional minutes. Season to taste with salt and pepper, serve, and ENJOY!

Notes

  • Storing leftovers. Place leftovers in an airtight container in the refrigerator for up to about 4 days.
  • To freeze. Let it completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to 2 months.
  • To reheat: Let thaw in the refrigerator, then heat in the microwave or on the stovetop.
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size:
  • Calories: 405
  • Sugar: 9 g
  • Sodium: 1351.9 mg
  • Fat: 19.9 g
  • Carbohydrates: 45.7 g
  • Protein: 14 g
  • Cholesterol: 18.6 mg

Keywords: chickpeas with tomatoes sauce, braised chickpeas, skillet chickpeas