Go Back
–+ servings
Mediterranean Chickpea Stew

Mediterranean Chickpea Stew: A Cozy Vegan Comfort Dish

This Mediterranean Chickpea Stew is a cozy vegan dish that warms the body and spirit, blending vibrant ingredients for a satisfying meal.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Soup
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew
  • 2 tablespoons extra-virgin olive oil Adds richness and flavor; substitute with any cooking oil of your choice.
  • 1 large onion Provides a savory base; other alliums like shallots can be used.
  • 3 cloves garlic Infuses the stew with aroma; fresh minced or powdered garlic can be used.
  • 1 large bell pepper Adds sweetness and color; substitute with zucchini or eggplant if avoiding nightshades.
  • 2 cups chickpeas Serve as the protein and hearty core; can be swapped with other legumes like lentils or white beans.
  • 1 can canned diced tomatoes Provide acidity and moisture; fresh tomatoes can substitute, though timing may vary.
  • 4 cups vegetable broth Ensures a flavorful liquid base; water can be used for a lighter option.
  • 1 tablespoon ground oregano Offers herbal notes; Italian seasoning can be an effective substitute.
  • 1 teaspoon ground cumin Adds depth; consider smoked paprika for a unique twist.
  • to taste salt Essential for seasoning; adjust to taste, considering dietary restrictions.
  • to taste black pepper Essential for seasoning; adjust to taste, considering dietary restrictions.
For Garnish (optional)
  • to taste fresh herbs (parsley, mint, or cilantro) Garnishes with freshness; can use dried herbs in the stew instead.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of extra-virgin olive oil over medium heat. Add one chopped large onion and sauté for 3-4 minutes until it becomes translucent and softens.
  2. Stir in 3 minced garlic cloves and continue to sauté for another 1-2 minutes until fragrant.
  3. Add one chopped bell pepper (if using) and cook for about 5 minutes until it softens, stirring occasionally.
  4. Add 2 cups of drained chickpeas and one can of diced tomatoes to the pot, mixing thoroughly to combine all the ingredients evenly.
  5. Pour in 4 cups of vegetable broth and stir in 1 tablespoon of ground oregano, 1 teaspoon of ground cumin, and salt and black pepper to taste.
  6. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20 minutes.
  7. Before serving, taste the stew and adjust the seasoning if needed. Garnish with fresh herbs if desired.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 6gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 30mgCalcium: 100mgIron: 3mg

Notes

This Mediterranean Chickpea Stew tastes even better the next day. Consider cooling and reheating gently to enjoy the flavors fully.

Tried this recipe?

Let us know how it was!