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World Vegan Day 2023

Happy World Vegan Day!

To celebrate World Vegan Day, give this Vegan Tomato and Chickpea Stew a try! Not only is it delicious but also rich in plant-based protein and essential nutrients. It’s perfect for a quick weeknight dinner or meal prep for lunch. Enjoy the hearty flavours of tomatoes and spices in this wholesome vegan stew.


1 tablespoon olive oil

1 onion, chopped

3 cloves garlic, minced

1 red bell pepper, diced

1 yellow bell pepper, diced

1 can (14 oz) chickpeas, drained and rinsed

1 can (14 oz) diced tomatoes

1 cup vegetable broth

1 teaspoon smoked paprika

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon chili powder (adjust to taste)

Salt and black pepper, to taste

1 cup fresh spinach or kale, chopped

Juice of 1 lemon

Fresh cilantro or parsley for garnish



Step 1 – Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic and sauté for about 2-3 minutes until the onion becomes translucent.

Step 2 – Add Bell Peppers: Add the diced red and yellow bell peppers to the pot. Cook for another 2-3 minutes until they start to soften.

Step 3 – Spices and Chickpeas: Stir in the smoked paprika, ground cumin, ground coriander, and chili powder. Add the chickpeas and mix well to coat them with the spices.

Step 4 – Tomatoes and Broth: Pour in the canned diced tomatoes (with their juice) and vegetable broth. Stir to combine all the ingredients. Season with salt and black pepper to taste.

Step 5 – Simmer: Bring the mixture to a simmer, then reduce the heat to low. Cover the pot and let it simmer for about 15-20 minutes, allowing the flavours to meld and the stew to thicken.

Step 6 – Add Greens: Stir in the chopped spinach or kale, and let it wilt into the stew, which should take about 2-3 minutes.

Step 7 – Finish with Lemon: Squeeze the juice of one lemon into the stew and stir to incorporate. This adds a delightful touch of brightness.

Step 8 – Serve: Ladle the Vegan Tomato and Chickpea Stew into bowls. Garnish with fresh cilantro or parsley.