Description
A hearty and nutritious Mediterranean chickpea and vegetable stew, full of fresh vegetables, chickpeas, and robust Mediterranean spices. A wholesome plant-based meal.
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)
Instructions
- Prepare the ingredients as described in the ingredients section.
- 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 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.
- 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.
- Bring the mixture to a simmer, then reduce the heat and let it cook for about 20 minutes, or until the vegetables are tender.
- Add the fresh spinach or chard leaves and let them wilt into the stew. Season with sea salt to taste. Let the stew cook for a further 5 minutes.
Notes
- Vegetable Options: Swap out vegetables based on what’s in season or what you have on hand. Zucchini, eggplant, or celery are great additions.
- Herbs & Spices: Try other Mediterranean herbs like oregano, thyme, or rosemary to enhance the flavor.
- Greens: If spinach or chard isn’t available, kale or other leafy greens can be used.
- Tomato Passata: If fresh tomatoes aren’t in season, use tomato passata for that rich tomato flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course, Soup
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 330
- Sugar: 9g
- Sodium: 900mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 13g
- Protein: 12g
- Cholesterol: 0mg
