Mediterranean Chickpea Stew
A hearty, plant-based chickpea stew with vegetables, tomatoes and Mediterranean spices — comforting, nutritious and great with bread, rice or couscous.
Equipment
- Large pot or Dutch oven
Ingredients
Base & Vegetables
- 2 tablespoons extra-virgin olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 red or green bell pepper, chopped (optional)
- 1 zucchini or eggplant or assorted vegetables (optional) for variation
Legumes & Tomatoes
- 2 cans (≈ 15 oz / 400 g each) chickpeas, drained and rinsed
- 1 can (≈ 14–28 oz / 400–800 g) diced tomatoes (with juice)
Liquids & Flavorings
- 1 cup vegetable broth (or water)
- 1 teaspoon ground or dried oregano
- 1 teaspoon ground cumin or paprika (or both)
- Salt & freshly ground black pepper, to taste
Finishing Touches (optional)
- Fresh herbs (parsley, mint or cilantro), chopped, for garnish
- A drizzle of extra-virgin olive oil before serving (optional)
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until softened. Then add the minced garlic and sauté 1–2 more minutes until fragrant.
- If using bell pepper (and/or zucchini, eggplant or other vegetables), add them now and cook until slightly softened.
- Add the drained chickpeas and canned diced tomatoes (with their juice) to the pot. Stir to combine.
- Pour in the vegetable broth (or water), then add oregano, cumin (or paprika), salt and pepper. Stir and bring to a gentle simmer.
- Reduce heat to low, cover the pot, and simmer ~20–25 minutes (or until vegetables are tender and flavors have melded). If mixture is too dry, add a little more broth or water.
- Taste and adjust seasoning, then stir in fresh herbs (if using). Serve hot with bread, rice, quinoa, or couscous. Optionally drizzle a little extra-virgin olive oil on top before serving.
Notes
This stew is great warm or at room temperature, keeps well in the fridge for 2-3 days, and can be easily adapted to include seasonal vegetables or spices (e.g. add spinach, carrots, potatoes, or swap spices).