Mediterranean Chickpea Stew – A Heart Healthy & VEGAN 30 Minute Meal

Table of contents:

How to Make Mediterranean Chickpea Stew

Ingredients:

• Extra Virgin Olive Oil
• 1 onion, finely diced
• 2 small carrots, diced
• 2-3 celery sticks, diced
• 3 potatoes, cubed
• 3 garlic cloves, grated
• 15 oz canned tomatoes, pureed
• 2 x 15 oz cans of Chickpeas (garbanzo beans), drained and rinsed
• 2 bay leaves
• 1 tsp Dried Oregano 
• 1 tsp of Smoked Paprika
• 1 tsp of Garlic Powder (or onion powder)
• Pinch of Cayenne Pepper (for some heat)
• Salt & freshly ground black pepper (to taste)

Garnish:

• finely chopped shallots, chopped parsley, and/or mint

Equipment

• Large pot with lid
• Wooden Cutting Board
• Chef Knife
• Ladle
• Sieve
• Garlic Press (optional)

Step-by-Step Instructions

Step 1 – Prepare Veggies & Chickpeas

• Dice, chop, and slice veggies according to the ingredients instructions. 
• Rinse and drain cooked chickpeas and set aside. 
• Mince garlic and measure out herbs and spices.

Step 2 – Saute Veggies

• In a large pot on medium-high heat, add a splash of olive oil to the pot and saute the onion for 2-3 minutes or until it becomes golden. Season to taste with a little salt. 
• Add the chopped celery and cherry tomatoes and continue to saute the veg until they soften 8around 5 minutes). 
• Add the carrot, potato, the can of pureed tomatoes, and around 1 cup of water (we used the tomato can as a measure). Give everything a mix, cover, and simmer on medium heat for around 10 minutes or until the potatoes become fork-tender. 

Step 3 – Add chickpeas, herbs, and spices

• Add the chickpeas, bay leaves, oregano, smoked paprika, garlic powder, and a pinch of cayenne pepper.
• Season to taste with salt and freshly cracked black pepper, then give everything a good stir, and add more water if the veg is looking dry. 
• Cover and leave to simmer for another 15-20 minutes or until the veg and chickpeas are tender.
• Optional step: Mash a little of the chickpeas in the pot for a smoother consistency. 

Step 4 – Serve

• Check seasoning and adjust to taste if necessary.
• Leave uncovered for 5 minutes before serving.
• Serve piping hot with plenty of fresh bread.

Chickpea Stew: A Heart Healthy & VEGAN 30 Minute Meal

Mediterranean Chickpea Stew is not only delicious but also packed with health benefits. Chickpeas are a powerhouse of plant-based protein and fiber, promoting digestive health and keeping you full longer. 

The tomatoes and bell peppers provide a rich dose of antioxidants like vitamin C and lycopene, which support immune function and heart health. Olive oil, a staple of Mediterranean cuisine, is loaded with healthy monounsaturated fats that help reduce inflammation and support brain function. 

The aromatic spices—such as smoked paprika, and oregano—not only enhance flavor but also offer anti-inflammatory and digestive benefits. With its combination of wholesome ingredients, this stew is a nutrient-dense, heart-healthy, and satisfying meal that nourishes the body while delighting the taste buds.

Mediterranean Spices

Mediterranean Chickpea Stew is infused with a variety of aromatic spices that enhance both its flavor and health benefits. Here are some key spices commonly used and why they are essential:

1. Paprika – Brings a rich, smoky, or sweet flavor (depending on the type) while providing antioxidants like vitamin A.
2. Oregano – Infuses the dish with a robust, slightly peppery flavor and boasts antibacterial and anti-inflammatory properties.
3. Coriander (optional)– Offers a subtle citrusy note that brightens the dish and aids in digestion.
4. Turmeric (optional) – Adds a golden hue and powerful anti-inflammatory and antioxidant benefits.
5. Cumin (optional) – Adds a warm, earthy depth to the stew while aiding digestion and offering anti-inflammatory benefits. 
6. Cinnamon (sometimes used) – A hint of cinnamon deepens the stew’s warmth and enhances its natural sweetness. If you’re going to use cinnamon in this stew, we suggest you add half a cup of chopped dried dated, you’ll thank us later!

These spices not only create the rich, comforting flavors of Mediterranean cuisine but also contribute to overall wellness, making the stew as nourishing as it is delicious.

Nutrition Facts

Mediterranean Chickpea Stew – A Heart Healthy & VEGAN 30 Minute Meal

Byron

Mediterranean Chickpea Stew is a healthy 30-minute meal packed with spices, veggies, and rich flavors that will transport your tastebuds to the Mediterranean.

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Prep Time 5 minutes mins

Cook Time 45 minutes mins

Total Time 50 minutes mins

Course Main Course, stew

Cuisine Mediterranean

Servings 6 Main

Calories 261 kcal

Equipment

• Large pot with lid
• Wooden Cutting Board
• Chef Knife
• Ladle
• Sieve
• Garlic Press (optional)

Ingredients

  

• Extra Virgin Olive Oil
• 1 onion finely diced
• 2 small carrots diced
• 2-3 celery sticks diced
• 3 potatoes cubed
• 3 garlic cloves grated
• 1 cup cherry tomatoes
• 15 oz canned tomatoes pureed
• 2 x 15 oz cans of Chickpeas garbanzo beans, drained and rinsed
• 2 bay leaves
• 1 tsp Dried Oregano
• 1 tsp of Smoked Paprika
• 1 tsp of Garlic Powder or onion powder
• Pinch of Cayenne Pepper for some heat
• Salt & freshly ground black pepper to taste

Instructions

 

Step 1 – Prepare Veggies & Chickpeas

• Dice, chop, and slice veggies according to the ingredients instructions.
  1 onion, 2 small carrots, 2-3 celery sticks, 3 potatoes
• Rinse and drain cooked chickpeas and set aside.
  2 x 15 oz cans of Chickpeas
• Mince garlic and measure out herbs and spices.
  3 garlic cloves, 2 bay leaves, 1 tsp Dried Oregano, 1 tsp of Smoked Paprika, 1 tsp of Garlic Powder, Pinch of Cayenne Pepper

Step 2 – Saute Veggies

• In a large pot on medium-high heat, add a splash of olive oil to the pot and saute the onion for 2-3 minutes or until it becomes golden. Season to taste with a little salt.
  Extra Virgin Olive Oil, 1 onion, 1 cup cherry tomatoes
• Add the chopped celery and cherry tomatoes and continue to saute the veg until they soften (around 5 minutes). Add the garlic
  2-3 celery sticks, 3 garlic cloves
• Add the carrot, potato, the can of pureed tomatoes, and around 1 cup of water (we used the tomato can as a measure). Give everything a mix, cover, and simmer on medium heat for around 10 minutes or until the potatoes become fork-tender.
  2 small carrots, 3 potatoes, 15 oz canned tomatoes, Salt & freshly ground black pepper

Step 3 – Add chickpeas, herbs, and spices

• Add the chickpeas, bay leaves, oregano, smoked paprika, garlic powder, and a pinch of cayenne pepper.
• Season to taste with salt and freshly cracked black pepper, then give everything a good stir, and add more water if the veg is looking dry.
• Cover and leave to simmer for another 15-20 minutes or until the veg and chickpeas are tender.
• Optional step: Mash a little of the chickpeas in the pot for a smoother consistency.

Step 4 – Serve

• Check seasoning and adjust to taste if necessary.
• Leave uncovered for 5 minutes before serving.
• Serve piping hot with plenty of fresh bread.

Video

https://youtu.be/mkcRIxR7VCs

Keyword 1 Hour recipe, Chickpea stew, chickpeas, healthy, healthy Stew, Heart healthy, Mediterranean, Mediterranean Stew, One pot stew, One-pot, stew, Vegan, vegan stew

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