Recipes » Soups » Hearty Red Bean & Chickpea Stew
T. Colin Campbell Center for Nutrition Studies
Hearty Red Bean & Chickpea Stew Recipe


  • 2 Tbsp onion flakes
  • 1 tsp powdered garlic
  • ½ tsp turmeric
  • ½ tsp cumin seeds, crushed
  • 1 tsp mustard seeds, crushed
  • 1 celery stalk, chopped
  • 1 medium carrot, chopped
  • 2 small potatoes, cut into small cubes
  • 1 tsp vegetable broth powder or a pinch of sea salt


  • ½ of a 15-ounce can corn, rinsed and drained or 1 cup fresh or frozen corn
  • 1 15-ounce can chickpeas, rinsed and drained
  • 1 15-ounce can red beans, rinsed and drained


  • A handful of fresh flat leaf parsley, chopped
  • Black pepper or cayenne pepper
  • 2 Tbsp light coconut milk
  • Scallions
  • 1 Tbsp nutritional yeast per serving


  • 1. Combine the ingredients listed in the first table into a small pot. Add enough water to cover the veggies. Bring to boil and simmer until the veggies are tender.
  • 2. Smash about 1/3 of chickpeas with fork and add to the pot.
  • 3. Add rinsed and drained corn, the rest of the chick peas and red beans. Mix well. Bring to boil and simmer for another 5 minutes. Add a bit of water of necessary.
  • 4. When the stew is done, mix in coconut milk and chopped parsley and season with pepper to taste.
  • 5. Garnish with scallions and nutritional yeast.

Cooking Tips

  • 1. If you don’t like the taste of cumin seeds substitute with caraway seeds
  • 2. Use cilantro instead of parsley. Cilantro goes very well with turmeric and cumin.
  • 3. Substitute any beans that you have in hand – white, pinto, black-eyed, black etc.

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