Hearty Mediterranean Chickpea Stew (Printable)

Hearty plant-based stew with chickpeas and vibrant vegetables for a wholesome meal.

# 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 & 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
18 - 1 bay leaf

→ Optional Garnishes

19 - Fresh parsley, chopped
20 - Lemon wedges

# How-To 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 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 spinach and cook for 2 minutes until wilted. Remove bay leaf.
08 - Taste and adjust seasoning as needed. Serve hot, garnished with fresh parsley and lemon juice if desired.

# Expert Suggestions:

01 -
  • It comes together in under an hour, which means weeknight dinner stress actually melts away.
  • The spices transform simple vegetables into something that tastes like you've been tending a pot all day.
  • Your body will thank you for the fiber and gut-friendly chickpeas, but you'll just think about how satisfying each bowl feels.
02 -
  • Don't add the spinach and zucchini too early—I learned this by making the stew mushy once, and now I'm protective about keeping those vegetables' textures intact.
  • The bay leaf makes an enormous difference in the flavor depth, but you have to remember to take it out or you'll bite into it unexpectedly (it's happened to all of us).
03 -
  • If you want extra heat and depth, add a pinch of chili flakes to the spice mixture or sprinkle them on top of each bowl.
  • Use vegetable broth that you actually like drinking on its own—it makes a noticeable difference in the final flavor of the stew.
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