Jamie Oliver’s Chickpea Stew 15 Minute Meals Recipe

Jamie Oliver’s Chickpea Stew from his "15 Minute Meals" is the perfect choice for anyone looking for a quick, nutritious, and delicious plant-based meal. It’s packed with flavors and can be whipped up in no time, making it an ideal weeknight dinner for busy people or anyone trying to eat healthier without sacrificing taste.

What Is Jamie Oliver’s Chickpea Stew 15 Minute Meals

Jamie Oliver’s Chickpea Stew is a vibrant, wholesome, and quick dish from his "15 Minute Meals" collection. The stew features chickpeas as the star ingredient, offering a rich source of protein, fiber, and essential nutrients.

The dish is brought to life with a balance of warming spices, fresh vegetables, and vibrant herbs, creating a comforting meal that’s both satisfying and full of flavor. Its beauty lies not just in its health benefits, but also in how effortlessly it comes together-perfect for those who want a filling meal without spending too much time in the kitchen.

Jamie Oliver’s Chickpea Stew 15 Minute Meals Recipe

Ingredients Needed

To create Jamie Oliver’s Chickpea Stew, you’ll need the following ingredients:

1. Chickpeas – 1 can (or about 240 grams), drained and rinsed. They are the heart of the stew, offering a creamy texture and essential nutrients.
2. Canned tomatoes – 1 can, providing a rich, tangy base for the stew.
3. Spinach – Fresh or frozen, adding a green, iron-rich element to the dish.
4. Carrots – 2 medium-sized, peeled and sliced for a touch of sweetness and color.
5. Red onion – 1, finely chopped for a hint of sharpness and texture.
6. Garlic – 2 cloves, minced for that unmistakable aromatic flavor.
7. Cumin – Ground, about 1 teaspoon, to add warmth and earthiness.
8. Paprika – 1 teaspoon, providing a smoky, mild spice.
9. Chili flakes – Optional, to add a subtle heat.
10. Olive oil – For sautéing and creating a base flavor.
11. Lemon – Zest and juice for a zesty, fresh kick.
12. Fresh coriander (cilantro) – For garnish, adding freshness and flavor.
13. Vegetable stock – 1 cup, to help bring all the ingredients together into a hearty broth.

Equipment Needed

For this quick and easy recipe, here’s what you’ll need in terms of equipment:

1. Large saucepan or Dutch oven – For sautéing the ingredients and simmering the stew.
2. Chopping board and knife – For preparing the vegetables.
3. Wooden spoon or spatula – For stirring.
4. Can opener – To open your canned chickpeas and tomatoes.
5. Grater – For zesting the lemon (if you prefer freshly grated zest).
6. Lemon juicer (optional) – To get the most juice out of your lemon.
7. Measuring spoons – To measure the spices accurately.

How To Make Jamie Oliver’s Chickpea Stew 15 Minute Meals?

Here’s how you can make this hearty and delicious chickpea stew in just 15 minutes:

1. Prep the ingredients: Start by chopping the onion, garlic, and carrots. Grate the lemon zest and juice, and rinse the chickpeas under cold water. Measure out your spices and stock.
2. Sauté the vegetables: Heat a bit of olive oil in your large saucepan over medium heat. Add the chopped onions, garlic, and carrots. Stir occasionally and cook for about 3-4 minutes until they start to soften.
3. Add the spices: Sprinkle in the cumin, paprika, and optional chili flakes. Stir for about 30 seconds to release the aroma of the spices.
4. Add the chickpeas and tomatoes: Pour in your chickpeas, canned tomatoes, and vegetable stock. Stir everything together, then bring it to a gentle simmer. Let it cook for around 5 minutes to allow the flavors to meld together.
5. Add the spinach: Stir in your spinach and let it wilt. If you’re using frozen spinach, you may want to let it cook for a little longer to ensure it’s heated through.
6. Finish with lemon and seasoning: Add the lemon zest and juice, and season with salt and pepper to taste. Give it one final stir, and your stew is ready to serve!
7. Serve and garnish: Ladle the stew into bowls, garnish with fresh coriander, and enjoy your quick, flavorful, and nutritious meal!

Expert Tips

1. Customize your veggies: While the recipe uses carrots and spinach, feel free to swap in any vegetables you have on hand, such as zucchini, bell peppers, or kale. The versatility of this stew means it can be tailored to what’s in season or what you’ve got in your fridge.
2. Boost the protein: If you want to make the stew even more filling, add some diced tofu or tempeh for extra protein, or top with a dollop of Greek yogurt or a sprinkle of feta cheese for richness.
3. Spice it up: If you prefer a more robust kick, increase the amount of chili flakes or even add a dash of hot sauce at the end for an extra layer of heat.
4. Use homemade stock: For an extra depth of flavor, try using homemade vegetable stock instead of store-bought. It’s an easy way to control the sodium levels and enhance the overall taste of the stew.
5. Make it a meal prep: This stew stores well, making it perfect for meal prep. You can easily refrigerate it for up to 3 days, or freeze it for later. Just remember to leave out the fresh coriander and lemon juice until you’re ready to serve.

Easy Recipe Variations For Jamie Oliver’s Chickpea Stew 15 Minute Meals

Jamie Oliver’s Chickpea Stew is already an incredibly versatile dish, perfect for a quick and satisfying meal. However, if you’re looking to mix things up a bit, there are several easy recipe variations you can try to customize it to your taste or dietary preferences. Here are a few suggestions to get you started:

1. Add Greens for Extra Nutrients

   For a refreshing twist, add leafy greens like spinach, kale, or Swiss chard to the stew. They cook down quickly and add a nice burst of color and texture. Simply stir in the greens during the last few minutes of cooking.

2. Incorporate Coconut Milk for a Creamier Texture

   If you prefer a creamier stew, consider adding coconut milk. This not only makes the dish richer but also imparts a mild sweetness that balances out the savory spices. You can replace some of the vegetable broth with coconut milk to create a luscious, velvety base.

3. Spicy Twist with Chili or Harissa

   If you like a little heat, add chopped fresh chili or a spoonful of harissa paste. Harissa, a North African chili paste, pairs wonderfully with chickpeas and adds a layer of complex flavor. Adjust the heat to your liking and serve with a cooling dollop of yogurt on top.

4. Roasted Vegetables for Extra Flavor

   Another variation is to roast some vegetables before adding them to the stew. Roasting vegetables like sweet potatoes, carrots, or bell peppers brings out their natural sweetness and deepens their flavors. Toss them with olive oil and spices, then roast them in the oven until tender, before stirring them into your stew for a hearty and filling meal.

5. Protein Boost with Chicken or Tofu

   While chickpeas are a great source of plant-based protein, you might want to add some extra protein to the stew. Try adding grilled chicken breast or roasted tofu for a more substantial meal. Chicken complements the flavors beautifully, while tofu provides a satisfying texture that soaks up the spices.

6. Lemon Zest or Vinegar for Brightness

   To elevate the flavors, try adding a bit of lemon zest or a splash of vinegar at the end of cooking. The acidity will brighten up the stew and give it an added freshness that perfectly balances the richness of the chickpeas and spices.

Best Practices To Store Leftovers

If you’ve made a big batch of Jamie Oliver’s Chickpea Stew and have leftovers, it’s important to store them properly to ensure they stay fresh and safe to eat. Here are some best practices for storing your stew:

1. Cool the Stew Quickly

   Once you’re finished with your meal, let the stew cool to room temperature before storing it. You can speed up the cooling process by transferring it into shallow containers. This prevents the growth of harmful bacteria that can occur when hot food is left out for too long.

2. Use Airtight Containers

   Store your leftover stew in airtight containers to preserve its freshness. Glass or BPA-free plastic containers work well, and using small containers will help prevent you from opening and closing the same container multiple times, which can introduce bacteria.

3. Refrigeration And Freezing

   • In the fridge: Chickpea stew will stay fresh in the refrigerator for up to 3-4 days. Always ensure it’s stored in an airtight container and placed in the fridge within two hours of cooking to avoid any bacterial growth.
   • In the freezer: If you want to store the stew for longer, freeze it! Ladle the stew into freezer-safe containers or freezer bags, leaving some room for expansion. The stew will keep well for up to 3 months in the freezer. When you’re ready to eat, defrost it overnight in the fridge and reheat on the stovetop or in the microwave.

4. Reheating

   When reheating leftover chickpea stew, it’s important to bring it to a boil to ensure it’s heated through and safe to eat. If the stew has thickened during storage, add a little bit of water or broth to thin it out to your preferred consistency.

5. Don’t Reheat More Than Once

   For food safety reasons, avoid reheating stew more than once. Each time you reheat the stew, it goes through a temperature range that can encourage bacterial growth. So, only reheat what you plan to eat in one sitting.

What Goes Well With Chickpea Stew 15 Minute Meals?

Jamie Oliver’s Chickpea Stew is flavorful, filling, and nutritious on its own, but pairing it with the right side dishes or accompaniments can make the meal even more satisfying. Here are some ideas for what goes well with your chickpea stew:

1. Crispy Flatbreads or Pita

   Soft, warm flatbreads or pita bread are perfect for sopping up the stew’s flavorful sauce. You can even toast them for an added crunch or rub with garlic butter for an extra burst of flavor. Flatbreads, such as naan or focaccia, are also fantastic choices if you want to add a Mediterranean touch to your meal.

2. Greek Yogurt or Labneh

   A dollop of thick, creamy Greek yogurt or Middle Eastern labneh (strained yogurt) can add a cooling contrast to the spice and heat of the stew. The richness of the yogurt balances out the flavors, and it can help mellow any heat if you’ve added chili or harissa to the stew.

3. Simple Green Salad

   A refreshing salad can be the perfect contrast to the warmth and richness of the chickpea stew. Try a simple green salad with ingredients like arugula, cucumber, tomatoes, and red onion, topped with a light vinaigrette. The acidity of the dressing will cut through the stew’s richness and add a bright, fresh element.

4. Roasted Vegetables

   Roasted vegetables such as zucchini, eggplant, or cauliflower complement the stew’s flavors beautifully and make for a hearty, wholesome side. Roasting vegetables with olive oil, garlic, and herbs will create a satisfying and flavorful addition to your meal.

5. Rice or Couscous

   While the stew itself is hearty, serving it with rice or couscous makes for a more filling meal, especially if you’re looking for something to soak up all the sauce. You can prepare a simple side of fluffy white rice, brown rice, or couscous for added texture and bulk. Consider adding herbs or a squeeze of lemon to your rice for extra flavor.

Conclusion

Jamie Oliver’s Chickpea Stew 15 Minute Meals is a wonderful dish that’s both satisfying and versatile. With just a few simple ingredients, you can create a hearty, flavorful stew that’s perfect for a quick weeknight dinner or meal prep.

The best part is that you can easily adjust the recipe to suit your preferences by adding extra greens, spices, or proteins. Leftovers are easy to store and reheat, making it a great option for those busy days when you need a healthy meal in a hurry.

By pairing the stew with simple sides like flatbreads, yogurt, or a light salad, you can create a balanced and delicious meal that will leave everyone satisfied. Happy cooking!.

FAQs

What Are The Main Ingredients In Jamie Oliver’s Chickpea Stew From 15 Minute Meals?

The core ingredients include canned chickpeas, diced tomatoes, garlic, red onion, fresh rosemary, spinach, harissa paste, and vegetable stock. It’s typically served with couscous or flatbread and topped with yogurt and lemon juice.

Is Jamie Oliver’s Chickpea Stew Recipe Vegan?

The stew itself is vegan if made without yogurt. However, Jamie often finishes it with a dollop of yogurt, which can easily be substituted with a plant-based alternative to keep the dish entirely vegan.

How Does This Recipe Only Take 15 Minutes To Cook?

Jamie Oliver’s 15 Minute Meals rely on quick-cooking methods, pre-prepped or canned ingredients (like chickpeas), multitasking, and using tools like food processors and high heat. The recipe is designed for speed and efficiency without compromising flavor.

Can I Make The Chickpea Stew Ahead Of Time?

Yes, this stew actually tastes even better the next day as the flavors develop. Store it in an airtight container in the fridge for up to 3 days, or freeze it for up to a month.

What Can I Serve With Jamie’s Chickpea Stew?

Common pairings include fluffy couscous, rice, crusty bread, or warm flatbreads. You can also serve it with a side salad or grilled vegetables for a more complete meal.

How Spicy Is The Stew, And Can I Adjust The Heat?

The spiciness comes mainly from the harissa paste. You can adjust the heat by reducing or increasing the amount used, or by choosing a mild or spicy version of harissa depending on your preference.

Is This Recipe Suitable For Kids?

Yes, with minor adjustments. To make it more kid-friendly, you might reduce the harissa or omit it entirely and add it later to individual portions for adults.

Can I Substitute Other Beans For Chickpeas?

Definitely. While chickpeas are the main feature, you can use white beans, kidney beans, or lentils. Just be sure they’re pre-cooked or canned to maintain the 15-minute prep time.

Is This Stew High In Protein?

Yes, chickpeas are a good source of plant-based protein. The dish also includes spinach and may be paired with yogurt or grains for a well-rounded protein profile.

Where Can I Find The Full Recipe For Jamie Oliver’s Chickpea Stew?

The full recipe is available in Jamie Oliver’s ’15 Minute Meals’ cookbook and is also featured on his official website and YouTube channel. It includes detailed instructions and nutritional information.