Mediterranean Chickpea Stew

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

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

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

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

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

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.

Print Options: