Mediterranean Chickpea & Vegetable Stew

This Mediterranean Chickpea & Vegetable Stew is a hearty and nutritious dish, perfect for any time of the year. Packed with fresh vegetables, protein-rich chickpeas, and the robust flavors of Mediterranean spices, it’s a wholesome meal that can be made in under an hour. Ideal for vegans and vegetarians, it’s a great way to incorporate more plant-based meals into your diet.

Why You’ll Love This Recipe

This Mediterranean Chickpea & Vegetable Stew is not only packed with wholesome, nutrient-dense ingredients but also incredibly easy to make. The combination of chickpeas, vegetables, and spinach offers a perfect balance of fiber, protein, and vitamins. The flavors meld together beautifully, creating a delicious and satisfying dish that can be enjoyed on its own or with a side of warm bread.

Ingredients

• 2 tablespoons extra virgin olive oil

• 1 garlic clove, peeled and finely chopped

• 1 onion, peeled and finely chopped

• 2 carrots, peeled and diced

• 1 red bell pepper, cored and diced

• 2 medium potatoes, peeled and diced

• 6 medium ripe tomatoes, thinly chopped (or ½ liter of tomato passata)

• 1 bay leaf

• 500g (2 ½ cups) boiled organic chickpeas in water, drained

• 500g (2 ¼ cups) fresh spinach leaves or chard leaves

• 1 ½ liters (3 pints or 6 cups) water

• ½ tablespoon sea salt (or to taste)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Have the ingredients prepared as indicated in the ingredients description.

2. Heat the olive oil in a large saucepan. Add the garlic clove and sauté over medium heat for around 1 minute until lightly golden. Add the onion and the carrots along with a pinch of salt and cook over low heat, stirring frequently, for about 2 minutes until soft but not brown. Add the potatoes and sauté over medium heat for another 2 minutes.

3. Add the red bell pepper and the tomatoes and sauté for a couple of minutes. Add the boiled chickpeas, the bay leaf, and cover them with water.

4. Bring the mixture to a simmer, then reduce the heat and let it cook for about 20 minutes, or until the vegetables are tender.

5. Add the fresh spinach or chard leaves and let them wilt into the stew, then season with sea salt to taste. Let the stew cook for a further 5 minutes.

Servings and Timing

• Servings: 4 people

• Prep time: 10 minutes

• Cook time: 30 minutes

• Total time: 40 minutes

Variations

• Vegetable Options: Feel free to swap out vegetables based on what’s in season or what you have on hand. You could add zucchini, eggplant, or celery to the mix.

• Herbs & Spices: Experiment with other Mediterranean herbs like oregano, thyme, or rosemary to enhance the flavor.

• Greens: If spinach or chard isn’t available, you could also use kale or other leafy greens for a similar result.

• Tomato Passata: If fresh tomatoes are not in season, using tomato passata (pureed tomatoes) is an excellent alternative to maintain that rich, tomato flavor.

Storage/Reheating

• Storage: This stew can be stored in an airtight container in the refrigerator for up to 3 days. It also freezes well and can be kept in the freezer for up to 3 months.

• Reheating: Reheat the stew in a saucepan over medium heat until warmed through. If it has thickened in the fridge, add a bit more water to loosen it up. Alternatively, you can reheat in the microwave for about 2 minutes, stirring halfway through.

FAQs

1. Can I use canned chickpeas for this recipe?

Yes, canned chickpeas work perfectly well. Just be sure to drain and rinse them before adding them to the stew.

2. Can I make this stew in advance?

Yes, this stew actually tastes even better the next day as the flavors have more time to develop. You can store it in the fridge for up to 3 days.

3. Can I add meat to this stew?

While this recipe is plant-based, you can add some cooked chicken or lamb if desired. However, it’s a complete meal on its own with plenty of protein from the chickpeas.

4. What can I serve with this Mediterranean stew?

This dish goes wonderfully with crusty bread, rice, or even a simple salad for a full Mediterranean-inspired meal.

5. Is this recipe gluten-free?

Yes, this Mediterranean Chickpea & Vegetable Stew is naturally gluten-free.

6. Can I use frozen spinach instead of fresh?

Yes, frozen spinach works well in this recipe. Just make sure to thaw and drain the spinach before adding it to the stew.

7. Can I make this recipe spicy?

If you like a bit of heat, feel free to add some red chili flakes or a diced chili pepper to the stew when sautéing the vegetables.

8. How do I adjust the consistency of the stew?

If you prefer a thicker stew, let it simmer for a little longer, or use an immersion blender to puree part of the stew. For a thinner consistency, add more water.

9. Can I substitute potatoes with another root vegetable?

Yes, sweet potatoes or parsnips can be substituted for regular potatoes for a slightly different flavor profile.

10. How do I know when the stew is done cooking?

The stew is ready when the vegetables are soft and tender, and the chickpeas are heated through. You can check by poking the vegetables with a fork.

Conclusion

This Mediterranean Chickpea & Vegetable Stew is a simple yet flavorful dish that is perfect for anyone looking to enjoy a wholesome, plant-based meal. Full of vitamins, fiber, and protein, it’s the ideal comfort food to serve any day of the week. Whether you enjoy it on its own or paired with a side, this stew will undoubtedly become a family favorite.