MEDITERRANEAN CHICKPEA VEGETABLE STEW
This Mediterranean Chickpea Vegetable Stew is a wholesome and plant-based dish, which is full of flavours and hearty texture. Combining tender chickpeas with vibrant courgette, bell pepper and crushed tomatoes, it’s seasoned with earthy oregano and gently simmered to create a rich, comforting broth. With its roots in classic Mediterranean cuisine, this stew brings together nutritious ingredients in a satisfying and well-balanced meal. The chickpeas offer protein and fibre, while the vegetables provide vitamins and antioxidants. Ideal for solo dining, quick lunches or light dinners, this stew is equally delicious fresh or reheated.
RECIPE CATEGORY
Lunch
SERVING SIZE
1 serving
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Simmer
OCCASION/HOLIDAY
Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
The preparation of Mediterranean Chickpea Vegetable Stew involves the following ingredients:
- ½ cup cooked chickpeas
- ¼ cup chopped courgette
- ¼ cup chopped bell pepper
- ¼ cup crushed tomatoes
- ½ tsp dried oregano
- ½ cup water
FULL NUTRITIONAL INFORMATION
- Calories: 170.1 kcal
- Fat: 2.5 g
- Saturated Fat: 0.3 g
- Carbohydrate: 30.4 g
- Sugar: 9 g
- Sodium: 320.6 mg
- Fiber: 8.7 g
- Protein: 9 g
- Calcium: 79.9 mg
- Iron: 3.6 mg
- Potassium: 581.7 mg
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 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.
PREP TIME
5 minutes
COOKING TIME
12 minutes
TIPS
- 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
- Fridge Storage: Store cooled stew in an airtight container in the fridge for up to 3 days.
- Freezer Option: Freeze in a small sealed container for up to 2 months. Thaw in the fridge overnight before reheating.
- Reheat Tips: Reheat gently on the stovetop over low heat, adding a splash of water if it thickens during storage.