Mediterranean Chickpea Stew - A Heart Healthy & VEGAN 30 Minute Meal
Mediterranean Chickpea Stew is a healthy 30-minute meal packed with spices, veggies, and rich flavors that will transport your tastebuds to the Mediterranean.
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 garlic2-3 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.