Save to Pinterest My neighbor knocked on my door one autumn afternoon with a container of this stew, still steaming from her kitchen. She'd made it for her daughter who was going through a health kick, and one spoonful told me everything—the warmth, the earthiness of cumin and turmeric, the way the chickpeas held their shape without being mushy. I asked for the recipe that same day, and it's become my go-to when I want something that feels both nourishing and genuinely delicious.
I made this for a friend who'd recently gone vegan, and I was nervous about getting it right. The moment she tasted it and asked for seconds without hesitation, I realized this stew doesn't feel like a compromise or a substitution—it's genuinely its own thing, complete and craveable in ways that have nothing to do with what's missing.
Ingredients
- Cooked chickpeas: Use canned if you're short on time, but drain and rinse them thoroughly to cut down on sodium and get a cleaner taste.
- Onion, garlic, carrots, celery, red bell pepper: This aromatic base is where the stew's soul lives; don't rush the sautéing or skip any of these vegetables.
- Zucchini: Add this later so it stays tender and bright rather than breaking down into mush.
- Fresh spinach: Stir it in at the very end so it wilts gently and keeps its vibrant color.
- Diced tomatoes and vegetable broth: The liquid foundation; I prefer low-sodium broth so you can control the salt level yourself.
- Olive oil: Use good quality oil for sautéing; it makes a noticeable difference in flavor.
- Ground cumin, smoked paprika, turmeric, coriander, black pepper: These spices work together to create depth without overpowering the vegetables—they're warm, earthy, and slightly smoky.
- Bay leaf: Don't forget it, and don't forget to fish it out before serving.
Instructions
- Warm your pot and build the base:
- Heat olive oil over medium heat and add diced onion, letting it cook for about 3 minutes until it becomes translucent and softens. You'll smell the sweetness starting to develop, which signals you're ready for the next step.
- Layer in the remaining aromatics:
- Stir in minced garlic, sliced carrots, sliced celery, and diced red bell pepper, cooking for another 5 minutes while stirring occasionally. The kitchen will smell incredible at this point—that's your cue that the vegetables are beginning to caramelize slightly.
- Toast the spices:
- Add cumin, smoked paprika, turmeric, coriander, black pepper, and salt, stirring constantly for about 1 minute. You want the heat to unlock their flavors without burning them, which will make your whole stew taste richer and more complex.
- Build the broth:
- Pour in the chickpeas, canned tomatoes with their juice, vegetable broth, and bay leaf, then bring everything to a boil. Once it reaches a rolling boil, lower the heat to a gentle simmer.
- Let it simmer and marry the flavors:
- Simmer uncovered for 20 minutes, stirring occasionally so nothing sticks to the bottom. The broth will deepen in color and the vegetables will become tender while the chickpeas absorb all those spice flavors.
- Add the delicate vegetables:
- Stir in diced zucchini and cook for 7 minutes until it's just tender but still holds its shape. You want a little resistance when you bite into it, not a mushy texture.
- Finish with spinach:
- Add the fresh spinach and cook for 2 minutes until it wilts into the warm broth, then remove and discard the bay leaf. Taste the stew now and adjust the salt and pepper to your liking.
- Serve with intention:
- Ladle the stew into bowls while it's hot, and finish with a handful of fresh chopped parsley and a squeeze of lemon juice if you want a bright, acidic note that lifts everything.
Save to Pinterest There's something quiet about sitting down with a bowl of this stew on a cooler evening, watching the steam rise while you wrap your hands around the bowl. It stopped being just dinner the first time someone told me it made them feel genuinely cared for.
The Secret Life of Spices
When you add those spices to the warm oil and vegetables, something shifts in the pot. The smoked paprika brings a subtle depth that makes people ask what secret ingredient you used, and the turmeric ties everything together with an earthy warmth that feels almost medicinal in the best way. Cumin and coriander create a subtle sweetness that rounds out the earthiness of the chickpeas, making the whole stew feel balanced rather than one-note.
How to Make It Your Own
This stew is forgiving enough to bend to what you have on hand or what you're craving on a particular day. I've thrown in kale instead of spinach, added chunks of sweet potato for richness, and once I stirred in a splash of balsamic vinegar at the end because I had an open bottle looking at me from the pantry shelf. The base is solid enough that your additions feel intentional rather than improvised.
Serving and Storage Wisdom
This stew tastes even better the next day when the flavors have had time to settle and deepen, which makes it perfect for meal prep on a Sunday afternoon. It keeps in the refrigerator for up to four days in an airtight container, and it freezes beautifully for up to three months—just thaw it gently in the pot over medium heat and add a splash of broth if it seems too thick.
- Serve it alongside crusty whole grain bread or over brown rice to make it more filling.
- A squeeze of fresh lemon juice right before eating brightens everything and makes the spices sing.
- Pair it with herbal tea or a crisp dry white wine if you're in the mood for something special.
Save to Pinterest This is the kind of meal that nourishes without feeling heavy, and that's exactly when cooking becomes something worth sharing with the people you care about. Make it, taste it, and let it become yours.
Recipe Questions & Answers
- → Can I use dried chickpeas instead of canned?
Yes, soak 1 cup dried chickpeas overnight, then cook for about 60-90 minutes until tender before adding to the stew. You'll need approximately 2 cups cooked chickpeas for this dish.
- → How long does this stew keep in the refrigerator?
This stew stores beautifully in an airtight container for up to 5 days. The flavors actually deepen and improve after a day or two, making it excellent for meal prep.
- → Can I freeze this Mediterranean stew?
Absolutely. Let the stew cool completely, then transfer to freezer-safe containers. It will keep for up to 3 months. Thaw overnight in the refrigerator before reheating.
- → What other vegetables can I add?
Feel free to incorporate eggplant, butternut squash, sweet potatoes, or green beans. For heartier greens, substitute kale or Swiss chard for the spinach, adding them a few minutes earlier as they take longer to wilt.
- → How can I make this stew more protein-rich?
Add a cup of lentils during the simmering stage, stir in white beans with the chickpeas, or serve with quinoa. A dollop of Greek yogurt (if not vegan) also boosts protein content.
- → Can I make this in a slow cooker?
Sauté the onions, garlic, and spices first, then transfer everything to your slow cooker. Cook on low for 6-7 hours or high for 3-4 hours, adding the zucchini during the last hour and spinach 15 minutes before serving.