Mediterranean Chickpea Stew: A Hearty Bowl of Sunshine and Flavor
When you think of the Mediterranean, you probably imagine sun-kissed coastlines, rustic meals shared at long wooden tables, and flavors that dance with olive oil, herbs, and ripe vegetables. Mediterranean Chickpea Stew captures all of that — right in your kitchen.
This dish is everything comfort food should be: warm, flavorful, and deeply nourishing. Each bite offers a delicious mix of tender chickpeas, juicy tomatoes, and aromatic spices simmered together in a rich, hearty broth. Infused with Mediterranean herbs like oregano, thyme, and parsley, this stew delivers a perfect balance of freshness and depth.
Ingredients Needed
Here’s everything you’ll need to create this comforting Mediterranean Chickpea Stew, along with the approximate calorie count per serving.
| Ingredient | Quantity | Calories (per serving) |
|---|---|---|
| Olive oil | 2 tbsp | 240 |
| Onion, chopped | 1 medium | 45 |
| Garlic, minced | 4 cloves | 20 |
| Carrots, diced | 2 medium | 50 |
| Red bell pepper, chopped | 1 medium | 35 |
| Canned chickpeas (drained & rinsed) | 2 cups | 280 |
| Crushed tomatoes | 1 cup | 70 |
| Vegetable broth | 3 cups | 30 |
| Baby spinach | 2 cups | 20 |
| Ground cumin | 1 tsp | 8 |
| Smoked paprika | 1 tsp | 6 |
| Dried oregano | 1 tsp | 5 |
| Dried thyme | ½ tsp | 3 |
| Lemon juice | 1 tbsp | 5 |
| Salt & black pepper | To taste | 0 |
| Fresh parsley (for garnish) | As needed | 2 |
Step-by-Step Cooking Instructions
- Sauté the Base
Heat olive oil in a large pot over medium heat. Add chopped onions and cook until translucent, about 3–4 minutes. Stir in garlic, carrots, and red bell pepper. Cook for another 5 minutes until vegetables soften and start to caramelize slightly. - Add Spices for Flavor
Sprinkle in cumin, smoked paprika, oregano, and thyme. Stir for about 30 seconds to let the spices bloom and release their fragrance. - Add Tomatoes and Chickpeas
Stir in crushed tomatoes and chickpeas, coating them well in the spice mixture. Let cook for a few minutes before adding the vegetable broth. - Simmer the Stew
Bring everything to a gentle boil, then reduce heat to low. Cover and simmer for 20–25 minutes, allowing the flavors to meld and the broth to thicken slightly. - Finish with Greens and Lemon
Stir in the baby spinach and let it wilt into the stew. Add lemon juice, salt, and black pepper to taste. - Serve and Garnish
Ladle the stew into bowls and top with fresh parsley and a drizzle of olive oil for that final Mediterranean touch.
Tips for Customizing the Recipe
- Make It Creamy: Blend a small portion of the stew and stir it back in for a thicker, creamier texture.
- Add More Veggies: Zucchini, eggplant, or kale work beautifully in this recipe.
- Boost the Protein: Add cooked lentils, quinoa, or tofu for an extra protein punch.
- Spice Variation: Want more heat? Add a pinch of red chili flakes or harissa paste.
- Flavor Twist: A spoonful of pesto or sun-dried tomatoes can elevate the flavor instantly.
- For Non-Vegans: Add a sprinkle of crumbled feta or Parmesan on top before serving.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 390 |
| Protein | 13g |
| Fat | 11g |
| Carbohydrates | 55g |
| Fiber | 10g |
| Sugar | 9g |
Serving Suggestions
- Serve over couscous, quinoa, or rice for a heartier meal.
- Pair with a side of warm pita bread or crusty baguette to soak up the flavorful broth.
- Add a refreshing side salad like Greek cucumber salad or roasted vegetables for a full Mediterranean feast.
- For a finishing touch, drizzle with extra virgin olive oil or a squeeze of lemon just before serving.
Mediterranean Chickpea Stew: A Hearty Bowl of Sunshine and Flavor
Course: Recipes4
servings10
minutes15
minutes390
kcalIngredients
2 tbsp olive oil
1 medium onion, chopped
4 cloves garlic, minced
2 medium carrots, diced
1 red bell pepper, chopped
2 cups canned chickpeas, drained and rinsed
1 cup crushed tomatoes
3 cups vegetable broth
2 cups baby spinach
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
½ tsp dried thyme
1 tbsp lemon juice
Salt and black pepper, to taste
Fresh parsley, chopped (for garnish)
Directions
- Sauté the Vegetables
- In a large pot, heat olive oil over medium heat. Add chopped onion and cook for 3–4 minutes until soft and translucent.
- Add Garlic and Veggies
- Stir in garlic, carrots, and bell pepper. Cook for another 5 minutes until vegetables start to soften.
- Add Spices
- Sprinkle in cumin, smoked paprika, oregano, and thyme. Stir for 30 seconds to release their aroma.
- Add Chickpeas and Tomatoes
- Add chickpeas and crushed tomatoes. Mix well to coat everything in the spices.
- Pour in Broth and Simmer
- Add vegetable broth and bring to a gentle boil. Lower the heat and simmer for 20 minutes until the stew thickens slightly.
- Add Spinach and Lemon
- Stir in baby spinach and cook until wilted. Add lemon juice, salt, and pepper to taste.
- Serve and Garnish
- Ladle the stew into bowls and top with fresh parsley and a drizzle of olive oil for that perfect Mediterranean finish.
Recipe Video
Notes
- Flavor Tip: Toasting your spices before adding liquids helps release their natural oils and deepens the flavor — a small step that makes a big difference!
Texture Preference: If you love a thicker stew, simmer uncovered for an extra 10 minutes. For a soupier consistency, add a bit more vegetable broth or water.
FAQs
1. Can I use canned chickpeas instead of dried ones?
Yes! Canned chickpeas are a great time-saver for this recipe. Just make sure to rinse and drain them well before adding to remove excess sodium. If you prefer using dried chickpeas, soak them overnight and cook until tender before using.
2. Is Mediterranean Chickpea Stew vegan?
Yes, this stew is 100% vegan and naturally plant-based. It’s loaded with protein from chickpeas and rich Mediterranean flavors from olive oil, tomatoes, and herbs — no animal products needed.
3. How can I make the stew creamier?
For a creamier consistency, blend a small portion of the stew and stir it back into the pot. Alternatively, add a splash of coconut milk, a spoonful of tahini, or even a bit of Greek yogurt (if not vegan) to make it luxuriously smooth.
4. Can I prepare Mediterranean Chickpea Stew in advance?
Absolutely! The flavors develop beautifully over time. Store the stew in an airtight container in the refrigerator for up to 4–5 days. Reheat gently on the stove or in the microwave before serving.
5. Can I freeze Mediterranean Chickpea Stew?
Yes, this stew freezes wonderfully! Let it cool completely, then store in freezer-safe containers or bags for up to 3 months. Thaw overnight in the fridge and reheat slowly with a splash of broth or water.
Conclusion
The Mediterranean Chickpea Stew isn’t just a recipe — it’s a celebration of simple ingredients coming together in perfect harmony. Every spoonful brings warmth, nourishment, and a taste of the sunny Mediterranean coast. It’s budget-friendly, easy to prepare, and naturally vegan, making it a great option for healthy weeknight dinners or meal prep.
