Hearty Mediterranean Chickpea Stew for Cozy Nights

This Mediterranean Chickpea Stew is hearty, vegan, and gluten-free, making it a perfect comfort dish for chilly evenings.

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Prep Time 10

Cook Time 35

Total Time 45

Servings: 4 bowls

Course: Soup

Cuisine: Mediterranean

Calories: 300

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Base

2 tablespoons extra-virgin olive oil Adds richness and depth; use any neutral oil if unavailable.
1 large onion Provides a strong aromatic base; substitute with shallots for a sweeter flavor.
3 cloves garlic Infuses the stew with robust flavor; use garlic powder if fresh isn't available (1 teaspoon).
1 large bell pepper Offers sweetness and texture; replace with zucchini or eggplant for a nightshade-free option.

For the Main Ingredients

2 cans (15 oz each) chickpeas A source of protein and hearty texture; swap for lentils or white beans if desired.
1 can diced tomatoes Contributes acidity and moisture; use fresh tomatoes (4-5 medium) if canned is unavailable.
3 cups vegetable broth Provides the stew's liquid base; water can be used as a substitute.

For Seasoning

1 teaspoon ground oregano Seasoning that enhances overall flavor; experiment with spices based on preference.
1 teaspoon cumin or paprika
to taste salt Essential for seasoning; adjust according to taste.
to taste pepper Essential for seasoning; adjust according to taste.

For Garnishing (optional)

as needed fresh herbs Adds brightness and freshness; use parsley, mint, or cilantro as garnish.

Equipment

Large pot

Method

Step-by-Step Instructions for Mediterranean Chickpea Stew

Heat 2 tablespoons of extra-virgin olive oil in a large pot over medium heat. Add a diced large onion and sauté for 3-4 minutes until translucent and fragrant.
Incorporate 3 minced garlic cloves, stirring them for about 1-2 minutes, or until fragrant.
Add 1 diced bell pepper to the pot and sauté for approximately 5 minutes until softened.
Stir in 2 cans of drained chickpeas and a can of diced tomatoes with their juice. Mix well and let flavors meld for about a minute.
Pour in 3 cups of vegetable broth, along with 1 teaspoon of dried oregano, 1 teaspoon of cumin (or paprika), and season with salt and pepper. Bring to a gentle simmer.
Cover the pot, reduce heat to low, and allow it to gently simmer for 20-25 minutes.
Before serving, taste and adjust seasoning as needed. Top with fresh herbs if desired and serve with crusty bread, rice, or quinoa.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 800IUVitamin C: 20mgCalcium: 60mgIron: 3mg

Notes

Feel free to customize the recipe with your favorite vegetables or proteins. This stew stores well and freezes nicely for future meals.

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