Warm and nourishing, this anti-inflammatory chickpea stew combines turmeric and ginger for a comforting, one-pot meal. It’s packed with plant-based protein, fiber, and immune-supporting spices. Ready in about 40 minutes, it’s simple to make, freezes well, and feels like a warm hug on chilly or low-energy days.
A Quick Look: Anti-Inflammatory Stew
- Prep time: 10 minutes prep, 25 minutes cooking — about 40 minutes total.
- Servings: Makes 4 servings.
- Main ingredients: Canned chickpeas, carrots, sweet potato, ginger, turmeric, broth, and coconut milk.
- When to serve: Perfect for a simple weeknight dinner, to freeze for sick days, or when you need a soothing meal during a migraine attack.
- Dietary info: Gluten-free, dairy-free, vegetarian and vegan. Fits Mediterranean and HYH diets.
- Why you’ll love it: Hearty, flavorful, and easy to make in one pot. It’s filling from plant-based fiber and protein and freezes well for future meals.
This stew is naturally high in magnesium, similar to a creamy white bean soup. Make a batch and freeze portions to have on hand for when you need a nutritious, comforting meal.
Table of Contents
- Ingredients
- Variations & Substitutions
- How to Make Turmeric Chickpea Stew
- Storage and Reheating
- Slow Cooker Method
- How to Serve
- Recipe FAQ
- More Anti-Inflammatory Soup Recipes
- Recipe Card
Ingredients
Below are the main ingredients to help with shopping. See the recipe card for exact amounts.
- Chickpeas – Canned, rinsed and drained for convenience. Dried chickpeas can be used if you prefer to soak and cook them yourself.
- Carrots – Large carrots diced; baby carrots or pre-chopped carrots work as a time-saver.
- Sweet potato – Peeled and diced; pairs well with ginger and turmeric. Pre-chopped sweet potato is fine if available.
- Ginger – Ground or fresh; ginger supports digestion and can help with inflammation. Ground ginger is a convenient shortcut.
- Turmeric – Adds color, warmth, and anti-inflammatory benefits.
- Spinach – Fresh baby spinach adds greens and boosts magnesium. Kale can be substituted.
- Coconut milk – Lite canned coconut milk keeps the stew creamy; full-fat coconut milk will give a richer texture.
- Broth – Low-sodium vegetable broth recommended; chicken broth is an option if not keeping the dish vegan.
- Hemp seeds – Optional topping that adds a nutty flavor, texture, and extra magnesium.
Variations & Substitutions
- Chickpeas: Swap for white beans like cannellini if preferred.
- Vegetables: Substitute regular potato for sweet potato (color and sweetness will change). Mix or match vegetables as you like.
- Protein: Stir in shredded rotisserie chicken for extra protein.
- Dairy substitute: Replace coconut milk with another milk of choice for a different flavor and texture.
How to Make Turmeric Chickpea Stew
Step 1: Heat olive oil in a large Dutch oven or soup pot over medium heat. Add diced shallots, carrots, sweet potato, and kosher salt. Cook, stirring occasionally, 7–8 minutes until softened.
Step 2: Stir in ground ginger, turmeric, and black pepper; cook 1 minute to bloom the spices.
Step 3: Add vegetable broth, coconut milk, and drained chickpeas. Bring to a boil, then simmer 15 minutes or until sweet potato is tender.
Step 4: Use an immersion blender to partially blend the soup (about 10–15 seconds) so it’s creamy but still has some chunks. Alternatively, blend half the soup in a blender and return it to the pot.
Step 5: Stir in fresh spinach and cook until wilted. Taste and adjust salt and pepper as needed.
Step 6: Serve in bowls and top with hemp seeds if desired.
Storage and Reheating
- Refrigerator: Keeps well up to 5 days; flavors deepen with time.
- Freezer: Freeze flat in freezer bags for easy portioning. Thaw overnight in the fridge or in warm water.
- Reheating: Reheat on the stovetop over medium-low until warmed through, or microwave in 30-second increments until hot.
Slow Cooker Method
Place all ingredients except coconut milk and spinach into a slow cooker. Cook on low 6–8 hours. Use an immersion blender to partially blend, leaving some larger pieces. Stir in spinach and coconut milk, then heat another 15–30 minutes until spinach wilts.
How to Serve
This stew is a complete meal on its own. Serve with a warmed baguette or simple sides like a bibb lettuce salad or apple fennel salad to complement the flavors. You can also spoon the stew over white or brown rice for a heartier bowl.
Recipe FAQ
The recipe features ingredients common to anti-inflammatory eating—turmeric, ginger, olive oil, and leafy greens. Turmeric contains curcumin, and ginger is traditionally used to support digestion and reduce inflammation. Paired with fiber-rich chickpeas and vegetables, the stew makes a comforting, wellness-focused meal.
This stew already includes magnesium-rich foods like chickpeas, spinach, sweet potatoes, and hemp seeds. Serve with quinoa, add pumpkin seeds, or include extra leafy greens like kale to boost magnesium further.
Add shredded rotisserie chicken, extra beans, or serve over quinoa to increase the protein content.
More Anti-Inflammatory Soup Recipes
If you enjoy ginger and turmeric, try other recipes featuring those flavors or similar spice profiles. You can also explore vegetable tortilla soup, chicken and brown rice soup, or a hearty sweet potato stew made in the slow cooker.
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Anti-Inflammatory Chickpea Stew with Turmeric & Ginger
Ingredients
- 1 tablespoon olive oil
- 2 shallots, diced
- 3 large carrots, diced
- 1 medium sweet potato, peeled and chopped into 1/2-inch chunks
- 1 teaspoon kosher salt
- 1 teaspoon ground ginger
- 1 teaspoon ground turmeric
- 1/4 teaspoon freshly ground black pepper
- 3 cups low-sodium vegetable broth
- 1 can (13.5oz) light coconut milk
- 1 can chickpeas, drained
- 5 oz. baby spinach
- 2 tablespoons hemp seeds (optional)
Instructions
- Heat olive oil in a large soup pot or Dutch oven over medium heat. Add diced shallots, carrots, sweet potato, and salt; cook 7–8 minutes until softened, stirring occasionally.
- Stir in ground ginger, turmeric, and pepper and cook 1 more minute. Add vegetable broth, coconut milk, and drained chickpeas. Bring to a boil, then simmer 15 minutes until sweet potato is tender.
- Use an immersion blender and pulse for 8–10 seconds until the soup is partially blended, leaving some texture. (Alternatively, blend half the soup in a blender and return it to the pot.) Stir in spinach and cook until wilted. Taste and adjust seasoning.
- Serve in bowls with hemp seeds on top, if desired.
Notes
- Slow cooker instructions: See the Slow Cooker Method section above for full details.
Nutrition
Carbohydrates: 23 g,
Protein: 6 g,
Fat: 7 g,
Fiber: 5 g,
Vitamin A: 19022 IU,
Vitamin C: 15 mg
Nutrition information is an approximation.