Delicious Mediterranean Chickpea Stew for Cozy Nights

Cozy Mediterranean Chickpea Stew warms the heart with rich flavors, full of nourishing ingredients for a delightful meal.

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Prep Time 15

Cook Time 25

Total Time 40

Servings: 4 bowls

Course: Dinner

Cuisine: Mediterranean

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Base

2 tablespoons extra-virgin olive oil A drizzle adds richness and depth to your stew.
1 large onion Chopped, it brings a sweet foundation when sautéed.
3 cloves garlic Minced, infuses the dish with aromatic goodness.

For the Veggies

1 medium bell pepper Chopped, optional for added crunch and color.
1 medium zucchini or eggplant Use assorted veggies for enhanced texture and flavor.

For the Protein

2 cans chickpeas Drained and rinsed, protein-packed sustenance.

For the Liquid

1 can diced tomatoes With juice for a zesty base.
1 cup vegetable broth Can be substituted with water for a lighter option.

For Seasoning

1 teaspoon oregano Adds earthy aroma.
1 teaspoon ground cumin or paprika Provides warm, smoky notes.
salt & freshly ground black pepper To taste, elevates flavor.

For Serving

¼ cup fresh herbs Chopped parsley, mint, or cilantro for garnish.
extra-virgin olive oil Optional drizzle before serving.

Equipment

large pot or Dutch oven

Method

Step-by-Step Instructions

Heat extra-virgin olive oil in a large pot over medium heat. Add chopped onion and sauté for 5–7 minutes until soft. Stir in minced garlic and sauté for 1–2 minutes until fragrant.
Add chopped bell pepper and zucchini or eggplant if using. Cook for an additional 3–4 minutes until slightly softened, stirring occasionally.
Add drained chickpeas and diced tomatoes to the pot. Stir thoroughly to combine.
Pour in vegetable broth and add oregano, cumin (or paprika), salt and pepper to taste. Stir well and bring to a gentle simmer, about 2–3 minutes.
Reduce heat to low, cover, and let the stew simmer for 20–25 minutes, stirring occasionally.
Taste and adjust seasoning if needed. Stir in fresh chopped herbs before serving. Enjoy hot!

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 350mgPotassium: 600mgFiber: 8gSugar: 4gVitamin A: 500IUVitamin C: 20mgCalcium: 40mgIron: 3mg

Notes

This stew keeps well in the fridge for up to 3 days. Freeze in individual portions for up to 3 months.

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