Hearty Mediterranean Chickpea Stew (Printable Version)

Hearty chickpea and vegetable stew with Mediterranean spices, ready in under an hour for wholesome meals.

# What You Need:

→ 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

# How to Make It:

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, carrots, celery, and red bell pepper. Cook for another 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 another 7 minutes until just tender.
07 - Stir in spinach and cook for 2 minutes until wilted. Remove bay leaf.
08 - Taste and adjust seasoning as needed.
09 - Transfer to serving bowls and garnish with fresh parsley and a squeeze of lemon juice if desired.

# Expert Advice:

01 -
  • It actually tastes incredible, not like you're punishing yourself for wanting something hearty.
  • Your gut will thank you, and you'll feel energized rather than sluggish after eating.
  • It's flexible enough to use whatever vegetables are hiding in your crisper drawer.
02 -
  • Don't add the zucchini at the beginning—it'll fall apart and disappear into mush, leaving you wondering where it went.
  • Tasting as you go matters more than following the salt measurement exactly, because every brand of broth is different and everyone's palate has its own truth.
03 -
  • Make a double batch and freeze it in portions—it reheats beautifully and gives you a genuinely nourishing meal waiting in your freezer on days when cooking feels impossible.
  • The secret to stew that tastes like it took all day is patience with that initial sauté of onions and aromatics, never rushing the foundational flavor building.
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