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Dinner / Healthy Lunch Recipes / Meal Prep / Plant-based

Buffalo Chickpea Stew

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I wanted to post something other than soup this week but I am just loving it so much this time of year, we are in the thick of winter and soup season. I always say it’s like a warm hug on a cold day. I love spice, veggies and plant-based meals so why not a toss it all in a pot and call it dinner.

When I build a soup I design it similar to the way I build my plate:

  1. Add lean protein source. Chickpeas are in this soup but feel free to add your favourite source of protein
  2. Add a healthy fat. You can create the creamier version by adding blended cashews or top with shelled hemp seeds.
  3. Add broth and veggies. Cruciferous vegetables are amazing for aiding your body’s natural detoxification process, cauliflower is intentionally added to this soup for that reason and because cauli wings are awesome.
  4. Add in your fav super foods. In plant-based foods I love to add nutritional yeast because it is loaded with B vitamins so sprinkle away. See tip below on why I add cilantro to everything too!

Enjoy this spicy, fun plant-based soup recipe that will have you falling in love with healthy comfort food.

The Recipe


Buffalo Chickpea Stew

Makes: 4-6 servings

Prep Time: 5 minutes

Cook Time: 30 minutes


1 tablespoon avocado oil

2-4 cloves garlic, minced

½ yellow onion, diced

2 stalks celery, diced

2 medium carrots, peeled & chopped

½ red pepper diced

1 ½ cups cauliflower, finely chopped

1 can chickpeas (or 2 cups cooked chickpeas

1 (28oz.) can diced tomaotes

4 cups vegetable broth

¼-1/2 cup Buffalo Franks Hot Sauce

2 tablespoons nutritional yeast

2 tablespoons ranch seasoning

½ teaspoon onion powder


1.     In a large pot over medium heat add oil, garlic and onion and cook 1-2 minutes stirring frequently.

2.     Add in celery, carrots, red pepper and cauliflower and cook another 4-5 minutes stirring often to avoid sticking.

3. Add in chickpeas, diced tomatoes, broth, buffalo sauce, ranch seasoning, nutritional yeast, and onion powder and simmer on medium to low heat for around 20 minute until vegetables are cooked. Top with vegan sour cream or fresh cilantro. I love to toss cilantro on everything because it add a ton of flavour and it also helps to remove heavy metals from your body.

Recipe note – if you wanted to make this a family meal you could lighten up the buffalo sauce and puree soup with handheld immersion blender or food processor. My kids love tomato sauce but hate chunks so by blending it up they get all the veggies with no complaining. You could also sub chickpeas for chicken or add rice, barley or noodles.

  • If you want to make this a creamier soup add in 1/2 soaked cashews pureed with 1/2 cup broth.

If you make this recipe I would love to hear what you think in the comments below. As always sharing is caring, if you know someone who would love this recipe I would so appreciate you sharing it with them.

Happy Meal Prep Sunday,