Hearty Mediterranean Chickpea Stew (Print View)

Hearty plant-based bowl with chickpeas, vegetables, and aromatic spices for wholesome nutrition.

# Components:

→ Legumes

01 - 2 cups cooked chickpeas, drained and rinsed

→ Vegetables

02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 2 carrots, peeled and sliced
05 - 2 celery stalks, sliced
06 - 1 red bell pepper, diced
07 - 1 zucchini, diced
08 - 1 cup fresh spinach leaves

→ Base and Liquids

09 - 1 can (14 oz) diced tomatoes
10 - 4 cups low-sodium vegetable broth
11 - 2 tablespoons olive oil

→ Spices and Seasonings

12 - 1 teaspoon ground cumin
13 - 1 teaspoon smoked paprika
14 - ½ teaspoon ground turmeric
15 - ½ teaspoon ground coriander
16 - ½ teaspoon black pepper
17 - ¾ teaspoon salt, or to taste
18 - 1 bay leaf

→ Optional Garnishes

19 - Fresh parsley, chopped
20 - Lemon wedges

# Preparation Steps:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3 minutes until translucent.
02 - Stir in minced garlic, sliced carrots, celery, and diced red bell pepper. Cook for 5 minutes, stirring occasionally.
03 - Add ground cumin, smoked paprika, turmeric, coriander, black pepper, and salt. Sauté for 1 minute until fragrant.
04 - Add chickpeas, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low.
05 - Simmer uncovered for 20 minutes, stirring occasionally.
06 - Add diced zucchini and cook for 7 minutes until just tender.
07 - Stir in fresh spinach and cook for 2 minutes until wilted. Remove bay leaf.
08 - Taste and adjust seasoning as needed.
09 - Serve hot, garnished with fresh parsley and a squeeze of lemon juice if desired.

# Expert Advice:

01 -
  • It actually tastes indulgent despite being packed with fiber and gut-friendly ingredients that'll make you feel amazing afterward.
  • Everything happens in one pot, which means minimal cleanup and maximum flavor development as those spices bloom together.
  • You can have it ready in under an hour, yet it tastes like you've been simmering it all day.
02 -
  • Don't rush the onions at the beginning or skip the spice toasting step—these moments feel small but they're where the difference between ordinary and exceptional happens.
  • Add the zucchini and spinach at the very end rather than at the start; they release water and turn bitter if they cook too long, and they stay brighter when they're added late.
03 -
  • Don't stir the pot constantly—let it find its rhythm, stirring only occasionally so the vegetables can develop some caramelized edges that add depth.
  • If your stew seems too thin after cooking, simmer it uncovered for another five to ten minutes to reduce the liquid and concentrate the flavors, or if it's too thick, add more broth a quarter cup at a time.
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