CHICKPEA VEGETABLE STEW WITH MEDITERRANEAN HERBS
This Chickpea Vegetable Stew With Mediterranean Herbs is a wholesome and plant-based dish, which is full of flavours and hearty texture. This stew combines tender chickpeas with vibrant courgette, bell pepper and crushed tomatoes. It’s seasoned with earthy oregano and gently simmered to create a rich and comforting broth. This vegetable stew is made with its roots in classic Mediterranean cuisine, which brings together nutritious ingredients in a satisfying and well-balanced meal. The chickpeas offer protein and fibre, while the vegetables provide vitamins and antioxidants. This Chickpea Vegetable Stew With Mediterranean Herbs is ideal for solo dining, quick lunches or light dinners, which is equally delicious fresh or reheated.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Simmer
OCCASION/HOLIDAY
Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
The preparation of Chickpea Vegetable Stew With Mediterranean Herbs involves the following ingredients:
- 82 grams | 2.89 ounces | ½ cup cooked chickpeas
- 30 grams | 1.06 ounces | ¼ cup chopped courgette
- 30 grams | 1.06 ounces | ¼ cup bell pepper
- 60 grams | 2.12 ounces | ¼ cup crushed tomatoes
- 1 gram | 0.04 ounces | ½ teaspoon oregano
- 120 millilitres | 4.06 fluid ounces | ½ cup water
FULL NUTRITIONAL INFORMATION
- Calories: 135 kilocalories
- Total Fat: 2.4 grams
- Saturated Fat: 0.3 grams
- Carbohydrates: 22.8 grams
- Fibre: 5.2 grams
- Sugar: 5.0 grams
- Protein: 6.1 grams
- Sodium: 160 milligrams
- Calcium: 49 milligrams
- Iron: 1.4 milligrams
- Potassium: 478 milligrams
PREPARATION
- Combine Base Ingredients: Add cooked chickpeas, crushed tomatoes and water to a small saucepan over medium heat.
- Add Vegetables: Stir in chopped courgette and bell pepper, mixing well.
- Season With Oregano: Sprinkle in dried oregano and stir through the stew for an aromatic Mediterranean profile.
- Simmer The Mixture: Bring to a light boil, then reduce the heat and simmer for 10 to 12 minutes until vegetables are soft.
- Taste And Adjust: Taste the stew and adjust seasoning if desired with extra oregano, pepper or a pinch of sea salt.
- Serve Hot: Ladle into a serving bowl and enjoy warm with optional garnish such as parsley or a drizzle of olive oil.
PREPARATION TIME
5 minutes
COOKING TIME
12 minutes
TIPS
Here are some helpful tips for the preparation of Chickpea Vegetable Stew With Mediterranean Herbs:
- Use Cooked Chickpeas: Ensure chickpeas are soft and fully cooked for best results because tinned chickpeas work perfectly.
- Chop Evenly: Cut vegetables into uniform pieces so they cook evenly and quickly.
- Add Olive Oil (Optional): A small drizzle of extra virgin olive oil enhances both flavour and mouthfeel.
- Layer Flavours: Add garlic or onion powder for an extra savoury kick.
- Pair Well: Serve with a side of warm pita or couscous to complete the meal.
VARIATIONS
- Spicy Kick: Add a pinch of crushed red chilli flakes or smoked paprika.
- More Protein: Include cooked lentils or white beans for a protein boost.
- Fresh Herbs: Finish with chopped fresh basil or parsley instead of dried oregano.
- Tomato Base Swap: Use passata or tomato purée for a smoother consistency.
- Zingy Twist: Add a squeeze of lemon juice before serving for freshness.
PREPPING AND STORAGE
- Refrigerator Storage: Store cooled stew in an airtight container in the refrigerator for up to 3 days.
- Freezer Option: Freeze in a small sealed container for up to 2 months. Thaw in the refrigerator overnight before reheating.
- Reheat Tips: Reheat gently on the stovetop over low heat, adding a splash of water if it thickens during storage.
