CategoryMain Courses, Vegetarian
This Mediterranean Chickpea Stew is a hearty, flavorful, and nutritious dish featuring tender chickpeas simmered in a rich tomato-based sauce with bell peppers, garlic, and spinach. Infused with Mediterranean spices and olive oil, this comforting stew is perfect for a healthy plant-based meal. Serve it with crusty bread or over rice for a complete and satisfying dish.
For the Stew
2 tbsp extra virgin olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 tsp smoked paprika
½ tsp cumin
½ tsp ground coriander
¼ tsp red pepper flakes (optional, for spice)
1 can (14 oz / 400g) diced tomatoes
1 can (14 oz / 400g) crushed tomatoes
2 cans (15 oz each / 800g total) chickpeas, drained and rinsed
1 ½ cups (360ml) vegetable broth
1 tsp dried oregano
½ tsp salt
½ tsp black pepper
2 cups fresh spinach (or kale)
Juice of ½ lemon
½ tsp honey or maple syrup (optional, to balance acidity)
For Garnish and Serving
Fresh parsley or cilantro, chopped
A drizzle of extra virgin olive oil
Lemon wedges
Crusty bread, pita, or rice
Sauté the Aromatics
1
- Heat Olive Oil:
- In a large pot or Dutch oven, heat 2 tablespoons olive oil over medium heat.
- Sauté Onion and Garlic:
- Add chopped onion and sauté for 3-4 minutes until soft.
- Stir in minced garlic and cook for 30 seconds until fragrant.
- Add Bell Peppers:
- Stir in diced red and yellow bell peppers and cook for 3-4 minutes until slightly softened.
Build the Flavor
2
- Add the Spices:
- Stir in smoked paprika, cumin, coriander, and red pepper flakes.
- Add Tomatoes and Chickpeas:
- Pour in diced and crushed tomatoes and stir well.
- Add chickpeas, vegetable broth, oregano, salt, and black pepper.
- Simmer the Stew:
- Bring to a gentle simmer and cook for 20 minutes, stirring occasionally.
Finish the Stew
3
- Stir in Spinach:
- Add fresh spinach and cook for 2-3 minutes until wilted.
- Balance the Flavor:
- Stir in lemon juice and honey (or maple syrup) for balance.
- Adjust Seasoning:
- Taste and add more salt, pepper, or spices if needed.
Serve and Garnish
4
- Ladle into Bowls:
- Serve the stew hot in bowls.
- Garnish:
- Sprinkle with fresh parsley or cilantro.
- Drizzle with extra virgin olive oil.
- Pair with Bread or Rice:
- Serve with crusty bread, pita, or rice for a complete meal.
Pro Tips
5
- For a Thicker Stew: Mash a few chickpeas with the back of a spoon.
- For Extra Protein: Add chopped tofu or white beans.
- For More Mediterranean Flavor: Stir in olives or sun-dried tomatoes.
Ingredients
For the Stew
2 tbsp extra virgin olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 tsp smoked paprika
½ tsp cumin
½ tsp ground coriander
¼ tsp red pepper flakes (optional, for spice)
1 can (14 oz / 400g) diced tomatoes
1 can (14 oz / 400g) crushed tomatoes
2 cans (15 oz each / 800g total) chickpeas, drained and rinsed
1 ½ cups (360ml) vegetable broth
1 tsp dried oregano
½ tsp salt
½ tsp black pepper
2 cups fresh spinach (or kale)
Juice of ½ lemon
½ tsp honey or maple syrup (optional, to balance acidity)
For Garnish and Serving
Fresh parsley or cilantro, chopped
A drizzle of extra virgin olive oil
Lemon wedges
Crusty bread, pita, or rice
Directions
Sauté the Aromatics
1
- Heat Olive Oil:
- In a large pot or Dutch oven, heat 2 tablespoons olive oil over medium heat.
- Sauté Onion and Garlic:
- Add chopped onion and sauté for 3-4 minutes until soft.
- Stir in minced garlic and cook for 30 seconds until fragrant.
- Add Bell Peppers:
- Stir in diced red and yellow bell peppers and cook for 3-4 minutes until slightly softened.
Build the Flavor
2
- Add the Spices:
- Stir in smoked paprika, cumin, coriander, and red pepper flakes.
- Add Tomatoes and Chickpeas:
- Pour in diced and crushed tomatoes and stir well.
- Add chickpeas, vegetable broth, oregano, salt, and black pepper.
- Simmer the Stew:
- Bring to a gentle simmer and cook for 20 minutes, stirring occasionally.
Finish the Stew
3
- Stir in Spinach:
- Add fresh spinach and cook for 2-3 minutes until wilted.
- Balance the Flavor:
- Stir in lemon juice and honey (or maple syrup) for balance.
- Adjust Seasoning:
- Taste and add more salt, pepper, or spices if needed.
Serve and Garnish
4
- Ladle into Bowls:
- Serve the stew hot in bowls.
- Garnish:
- Sprinkle with fresh parsley or cilantro.
- Drizzle with extra virgin olive oil.
- Pair with Bread or Rice:
- Serve with crusty bread, pita, or rice for a complete meal.
Pro Tips
5
- For a Thicker Stew: Mash a few chickpeas with the back of a spoon.
- For Extra Protein: Add chopped tofu or white beans.
- For More Mediterranean Flavor: Stir in olives or sun-dried tomatoes.
Notes
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