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Smoky Red Pepper & Chickpea Stew with Buttery Mashed Potatoes

Smoky Red Pepper & Chickpea Stew with Buttery Mashed Potatoes

Prep: 15 min
Cook: 2 hr 30 min
Total: 2 hr 45 min
Servings: 3

This straightforward and flavourful chickpea stew features smoky red peppers, aubergine and onions atop a bed of buttery mashed potatoes for a dinner that's sure to warm the soul.

Author Realizing Fitness
by Realizing Fitness
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: Stew and Mashed Potatoes (3 Servings)
Needed Kitchenware: Gas burner or oven or grill, colander, frying pan, 2 cooking pots, immersion blender
  • 2 red bell peppers
  • 1 eggplant
  • 1 small onion, diced
  • 100 ml tomato sauce
  • 2 tbsp neutral cooking oil
  • 2 bay leaves
  • 1 tsp salt or to taste
  • ½ tsp ground black pepper
  • 1 can chickpeas, around 16 oz can, drained
Mashed Potatoes
  • 8 medium Yukon gold potatoes
  • 2 tbsp vegan butter
  • dash of plant based milk
  • salt, to taste
  • ground black pepper, to taste
  • hemp hearts
  • micro arugula
Recipe Directions


Smoky Red Pepper & Chickpea Stew
  • On the open flame of a gas burner, char eggplant and red bell peppers. Rotate and cook until soft. Roughly 8 minutes a side for the eggplant and 4 minutes a side for the peppers.
  • If you don't have a gas range or care to try this, just roast veggies in the oven (or grill) until soft and charred.
  • Place veggies in a bowl and cover. Allow to cool. Remove burnt skin from eggplant and peppers.
  • Place eggplant in a colander over a bowl and allow liquid to drain as you prepare the rest of the dish.
  • In a frying pan over medium-high heat, cook onion in oil until soft and translucent.
  • Roughly chop eggplant and peppers and add to pot.
  • Add tomato sauce, salt, pepper and bay leaves. Cook on medium until mixture begins to bubble. Stir often. Reduce heat and simmer on low for two hours. Stir occasionally.
  • Remove bay leaves and pulse with an immersion blender, so there are no large chunks (you still want a little texture).
  • Add chickpeas and cook for a few minutes until everything is hot.
Mashed Potatoes
  • Add quartered and peeled Yukon gold potatoes to a pot, cover with water, and add salt. Bring to a boil and cook for roughly 20 minutes, until easily pierced with a fork.
  • Drain, add remaining ingredients to pot and mash (or use mixer) until potatoes reach preferred consistency.
To Serve
  • Serve chickpeas atop mashed potatoes. Sprinkle with hemp hearts and top with micro greens. Enjoy!
Recipe nutrition

Nutritional Information

Yield: Stew and Mashed Potatoes
Servings: 3
Information per serving:
Energy: 774 kcal
Carbohydrate: 129.5 g
Protein: 21.9 g
Fiber: 22.4 g
Sugar: 20.9 g
Fat: 23.1 g
Monounsaturated Fat: 11.6 g
Polyunsatured Fat: 5.1 g
Omega-3: 0.6 g
Omega-6: 2.5 g
Saturated Fat: 4 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 80.4 mg 19% DV
Folate: 145.1 µg 36% DV
A: 139.4 IU 20% DV
B1: 0.3 mg 26% DV
B2: 0.2 mg 16% DV
B3: 3.1 mg 22% DV
B5: 0.9 mg 18% DV
B6: 0.6 mg 50% DV
B12: 0 mg 0% DV
C: 179.8 mg 240% DV
D: 3.2 IU 1% DV
E: 5.5 mg 37% DV
K: 26.7 µg 30% DV
Calcium: 170.2 mg 17% DV
Copper: 0.6 mg 61% DV
Iron: 5.9 mg 33% DV
Magnesium: 79.7 mg 25% DV
Manganese: 1.7 mg 93% DV
Phosphorus: 193.2 mg 28% DV
Potassium: 2397.9 mg 51% DV
Selenium: 5 µg 9% DV
Sodium: 1304.3 mg 87% DV
Zinc: 1.5 mg 19% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Where possible, we use non-fortified ingredients to calculate the nutrition. We do not include optional ingredients. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

smokey red bell pepper and chickpea stew served on top of buttery mashed potatoes, all vegan!

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