Clean Eating Mexican Chickpea Stew Recipe

Mexican Chickpea Soup

A delicious, simple dish you can eat alone or served over brown rice for a very filling meal.

Course Legumes, Main Course
Cuisine American, Mexican
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Yield 6 servings
Calories 331 kcal
Author The Gracious Pantry


  • 1/4 cup olive oil
  • 2 cups minced red onion
  • 1/2 tsp. salt
  • 6 medium garlic cloves (minced and mashed)
  • 2 medium jalapeno peppers (minced)
  • 1 tbsp. ground cumin
  • 1 tbsp. garlic powder
  • 1 tsp. chili powder
  • 1 cup finely chopped red bell pepper
  • 28 oz. can diced tomatoes
  • 4 cups cooked chickpeas
  • 1/3 cup water
  • 1/4 cup fresh, coarsely chopped cilantro
US Customary - Metric


  1. Warm a large, heavy-bottomed pot over medium-low heat.

  2. Add the oil and allow a few minutes for it to warm up.

  3. Add the minced onion and salt.

  4. Cook for approximately 20-30 minutes, stirring occasionally. The onions should be golden brown and almost "melting" into the oil. They should be very soft.

    Clean Eating Mexican Chickpea Stew Recipe
  5. Add the garlic and the jalapeño peppers and cook for about one minute, stirring constantly. 

  6. Then stir in the cumin, garlic powder and chili powder. Stir and cook for about 1 minute more.

  7. Add the bell pepper, tomatoes, chickpeas and water. Raise the heat to bring everything to a boil, and then immediately reduce heat to low. 

  8. Place a slightly vented lid on the pot and simmer as low as possible for about 20 minutes, or until most of the liquid is evaporated and you are left with a nice stew consistency. The lid should only have a small vent as shown here.

  9. Once done, remove from heat and serve alone or over brown rice, garnished with fresh cilantro.

Recipe Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible. Note that the sodium content will come way down if you cook the chickpeas from dry beans at home and use low sodium, diced tomatoes.

Nutrition Facts
Mexican Chickpea Soup
Amount Per Serving (1 cup)
Calories 331 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g6%
Sodium 379mg16%
Potassium 786mg22%
Carbohydrates 45g15%
Fiber 11g46%
Sugar 11g12%
Protein 12g24%
Vitamin A 1280IU26%
Vitamin C 50.5mg61%
Calcium 138mg14%
Iron 6.6mg37%
* Percent Daily Values are based on a 2000 calorie diet.