Hearty Mediterranean Chickpea Stew (Printable)

Hearty plant-based chickpea stew with vegetables and Mediterranean spices ready in under an hour.

# Ingredient List:

→ 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 & Liquids

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

→ Spices & 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

# Directions:

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, sliced celery, and diced red bell pepper. Cook for another 5 minutes, stirring occasionally.
03 - Add 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 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 Tips:

01 -
  • This stew has this magical way of tasting even better the next day, which means less cooking and more deliciousness awaiting you in the fridge.
  • Every spoonful delivers a rainbow of vegetables that somehow make you feel instantly healthier and more accomplished, even on days when you barely had energy to cook.
02 -
  • I learned through a particularly bland batch that salting at the beginning alone isnt enough, you need to taste and adjust at the end when all the flavors have melded together.
  • The stew dramatically improves if you let it rest for about 10 minutes after cooking, allowing the flavors to settle and deepen before serving.
03 -
  • Keep a parmesan rind in your freezer to toss into the pot while the stew simmers, removing it before serving, for an incredible depth of flavor even in this plant-based dish.
  • The stew freezes beautifully, but leave the spinach out and add fresh greens when reheating for the best texture and color.
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