This Mediterranean Chickpea & Vegetable Stew is a celebration of wholesome ingredients and robust flavors. Combining protein-rich chickpeas with a medley of fresh vegetables like zucchini, bell peppers, and spinach, this stew offers a satisfying and nourishing meal that’s both hearty and healthy. Infused with aromatic spices such as cumin and smoked paprika, and finished with a splash of lemon juice, this dish captures the essence of Mediterranean cuisine. It’s perfect for those seeking a plant-based option that’s rich in protein and fiber, making it both filling and flavorful. Serve it with crusty bread or over a bed of couscous for a complete dining experience.
Full recipe:
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes (optional)
- 1 can (14.5 ounces) diced tomatoes
- 1 can (15 ounces) chickpeas, drained and rinsed
- 2 cups vegetable broth
- Salt and pepper to taste
- 2 cups fresh spinach, chopped
- Juice of half a lemon
- Fresh parsley, chopped (for garnish)
Directions:
- In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute.
- Stir in the diced carrot, zucchini, red and yellow bell peppers. Cook for 5-7 minutes, or until the vegetables begin to soften.
- Add the ground cumin, smoked paprika, dried oregano, and red pepper flakes (if using). Stir to coat the vegetables with the spices.
- Pour in the diced tomatoes (with their juices), chickpeas, and vegetable broth. Season with salt and pepper to taste. Bring the mixture to a boil, then reduce the heat and let it simmer for 15-20 minutes, allowing the flavors to meld and the vegetables to become tender.
- Stir in the chopped spinach and cook until wilted, about 2 minutes. Squeeze in the lemon juice and adjust seasoning if necessary.
- Serve the stew hot, garnished with fresh parsley.
Prep Time: 15 minutes | Cooking Time: 30 minutes |
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes (optional)
- 1 can (14.5 ounces) diced tomatoes
- 1 can (15 ounces) chickpeas, drained and rinsed
- 2 cups vegetable broth
- Salt and pepper to taste
- 2 cups fresh spinach, chopped
- Juice of half a lemon
- Fresh parsley, chopped (for garnish)
Directions:
- In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute.
- Stir in the diced carrot, zucchini, red and yellow bell peppers. Cook for 5-7 minutes, or until the vegetables begin to soften.
- Add the ground cumin, smoked paprika, dried oregano, and red pepper flakes (if using). Stir to coat the vegetables with the spices.
- Pour in the diced tomatoes (with their juices), chickpeas, and vegetable broth. Season with salt and pepper to taste. Bring the mixture to a boil, then reduce the heat and let it simmer for 15-20 minutes, allowing the flavors to meld and the vegetables to become tender.
- Stir in the chopped spinach and cook until wilted, about 2 minutes. Squeeze in the lemon juice and adjust seasoning if necessary.
- Serve the stew hot, garnished with fresh parsley.
Prep Time: 15 minutes | Cooking Time: 30 minutes | Total Time: 45 minutes
Kcal: 280 kcal | Servings: 4 servings
Background of the Recipe
The Mediterranean diet has long been hailed as one of the healthiest eating patterns in the world, emphasizing fresh vegetables, legumes, and heart-healthy olive oil. This Mediterranean Chickpea & Vegetable Stew embodies those principles, bringing together the vibrant flavors and wholesome ingredients that define Mediterranean cuisine. Chickpeas, also known as garbanzo beans, have been a staple in Mediterranean and Middle Eastern cooking for centuries. They provide a rich, nutty flavor and a satisfying texture that pairs perfectly with fresh, colorful vegetables and a well-balanced blend of spices. This dish takes inspiration from classic stews enjoyed in countries like Greece, Italy, and Morocco, where legumes and vegetables are simmered together to create nourishing, comforting meals.
Why This Recipe is the Best
- High in Plant-Based Protein – Chickpeas are an excellent source of protein, making this stew a fantastic option for vegetarians and vegans looking to meet their protein needs. Combined with fresh vegetables, this dish is a complete, balanced meal.
- Rich in Fiber for Digestive Health – Both chickpeas and vegetables are loaded with dietary fiber, which supports gut health, aids digestion, and keeps you feeling full for longer.
- Packed with Antioxidants and Vitamins – The bell peppers, zucchini, carrots, and spinach in this dish are rich in vitamins A, C, and K, as well as antioxidants that help fight inflammation and promote overall health.
- Perfectly Spiced for Maximum Flavor – The combination of cumin, smoked paprika, oregano, and red pepper flakes creates a deeply aromatic and slightly smoky flavor, enhancing the natural sweetness of the vegetables.
- Quick and Easy One-Pot Meal – This recipe is simple to prepare, requiring just one pot and minimal hands-on time, making it a great choice for busy weeknights.
- Highly Versatile and Customizable – You can modify this recipe to suit your preferences by adding different vegetables, using fresh tomatoes instead of canned, or adjusting the spice level. You can even add quinoa or lentils for an extra protein boost.
- Great for Meal Prep and Leftovers – This stew stores well in the fridge and tastes even better the next day as the flavors continue to develop. It also freezes beautifully, making it a great make-ahead meal.
The Nutritional Benefits of Key Ingredients
- Chickpeas – An excellent source of plant-based protein, fiber, iron, and folate, chickpeas support muscle health, digestion, and energy levels.
- Zucchini – Low in calories but rich in hydration and vitamins, zucchini is great for overall health and digestion.
- Bell Peppers – These colorful vegetables are packed with vitamin C, which boosts immunity and promotes healthy skin.
- Carrots – High in beta-carotene, carrots support eye health and provide a natural sweetness to balance the stew’s flavors.
- Garlic and Onion – Known for their anti-inflammatory and immune-boosting properties, these aromatic ingredients add depth to the dish.
- Olive Oil – A cornerstone of the Mediterranean diet, olive oil is full of heart-healthy monounsaturated fats that reduce inflammation and support cardiovascular health.
- Spinach – A nutrient-dense leafy green that provides iron, calcium, and vitamins essential for overall well-being.
Serving Suggestions
This Mediterranean Chickpea & Vegetable Stew can be enjoyed on its own or paired with:
- Crusty Bread – A classic way to soak up the flavorful broth.
- Rice or Quinoa – Adds extra texture and makes the meal more filling.
- Greek Yogurt – A dollop of yogurt adds creaminess and a cool contrast to the warm spices.
- Fresh Herbs – Garnish with extra parsley, cilantro, or basil for a burst of freshness.
- A Side of Hummus and Pita – Complements the flavors beautifully while sticking to the Mediterranean theme.
Conclusion
This Mediterranean Chickpea & Vegetable Stew is a perfect example of how delicious, nourishing, and simple plant-based meals can be. Whether you’re looking for a comforting weeknight dinner, a meal-prep-friendly dish, or a new favorite vegetarian recipe, this stew checks all the boxes. Its rich flavors, vibrant colors, and impressive nutritional profile make it a standout dish that’s sure to become a staple in your kitchen. By adding this stew to your recipe collection, you’re embracing the wholesome and heart-healthy principles of the Mediterranean diet while enjoying a satisfying and flavorful meal. Give it a try and experience how effortless and delicious plant-based eating can be!
