Go Back
–+ servings
Mediterranean Chickpea Stew

Mediterranean Chickpea Stew: Flavor-Packed Comfort in a Bowl

Mediterranean Chickpea Stew is a hearty, nutritious, and customizable dish that delivers a vibrant flavor experience.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew
  • 2 cups canned chickpeas drained and rinsed
  • 2 tablespoons extra virgin olive oil for sautéing
  • 1 medium onion chopped
  • 3 cloves garlic minced
  • 1 whole bell pepper diced
  • 1 medium zucchini chopped
  • 1 medium eggplant cubed
  • 1 can diced tomatoes 14.5 ounces
  • 2 cups vegetable or chicken broth
For Garnish
  • to taste fresh herbs (basil, cilantro)
For Spice
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • to taste cayenne

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions
  1. Sauté the Aromatics: Heat olive oil in a large pot over medium heat. Add chopped onion and minced garlic; stir frequently until translucent, about 5 minutes.
  2. Cook the Vegetables: Add diced bell pepper, chopped zucchini, and cubed eggplant to the pot. Sauté for 7-8 minutes until softened and slightly browned.
  3. Add the Chickpeas and Tomatoes: Stir in chickpeas and diced tomatoes. Pour in broth, season with spices and bring to a gentle boil.
  4. Simmer the Stew: Reduce heat to low, cover pot, and let simmer for 20-30 minutes, stirring occasionally.
  5. Adjust Consistency and Seasoning: Taste and adjust seasoning as needed, adding salt and pepper or more broth if too thick.
  6. Serve with Fresh Herbs: Ladle stew into bowls, garnishing with fresh herbs. Enjoy with flatbreads or couscous.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 500mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 1000IUVitamin C: 30mgCalcium: 60mgIron: 4mg

Notes

The stew is best made a day in advance to enhance flavors. Adjust spices according to your heat preference.

Tried this recipe?

Let us know how it was!