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Chickpea stew

chickpea stew

Chickpea stew brings Mediterranean flavor and comfort to the table. Healthy, quick, and full of protein for busy days!
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Total Time 46 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 320
Ingredients Method Notes

Ingredients
  

  • 2 tablespoon olive oil
  • 1 unit onion chopped
  • 2 cloves garlic minced
  • 1 unit carrot sliced
  • 2 unit celery stalks sliced
  • 1 teaspoon ground cumin
  • 0.5 teaspoon smoked paprika
  • 0.25 teaspoon chili flakes optional
  • 2 cup cooked chickpeas or canned, drained and rinsed
  • 1 can diced tomatoes 14 oz
  • 3 cup vegetable broth
  • 1 unit bay leaf
  • 0.5 teaspoon salt or to taste
  • 0.25 teaspoon black pepper
  • 2 cup spinach roughly chopped
  • 2 tablespoon fresh parsley chopped, for serving
  • 1 tablespoon lemon juice for finishing

Method
 

  1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until soft and translucent, about 3-4 minutes.
  2. Add the minced garlic, sliced carrot, and celery. Cook until slightly tender, about 4-5 minutes, stirring occasionally.
  3. Sprinkle in the cumin, smoked paprika, and chili flakes (if using). Stir well to coat the vegetables with the spices, cooking for 1 minute until aromatic.
  4. Add the chickpeas, diced tomatoes (with their juices), vegetable broth, bay leaf, salt, and black pepper to the pot. Stir to combine.
  5. Bring to a boil, then reduce the heat and let it simmer uncovered for about 25-30 minutes, until the vegetables are tender and flavors meld.
  6. Remove the bay leaf. Stir in the chopped spinach and cook for 2-3 minutes, until the spinach is wilted.
  7. Finish by stirring in lemon juice for brightness. Taste and adjust seasoning if necessary.
  8. Serve hot, garnished with fresh parsley. Enjoy!

Notes

Chickpea stew is a shining star in Mediterranean cuisine, beloved for its cozy comfort, plant-based protein, and endless adaptability. Whether you're preparing a weeknight meal or impressing guests with a hearty, nutritious dish, this recipe offers both warmth and convenience.
Versatility is key. Chickpeas are not only affordable but also work beautifully with a range of mix-ins. If you’re out of fresh spinach, try kale, Swiss chard, or even escarole for a unique twist. Don’t have vegetable broth? You can use water and bump up the aromatics for still-rich flavor.

Prep Tips and Ingredient Swaps

  • Sautéing onions and garlic at the start unlocks much of the flavor, so be patient and allow them to become soft and golden.
  • If you want a creamier texture, mash a small portion of the chickpeas before simmering—they’ll naturally thicken the stew.
  • For extra depth, consider adding a dash of harissa, sun-dried tomatoes, or smoked paprika.
  • This recipe shines with homemade or canned chickpeas. If you cook from dry, reserve some cooking liquid and use it instead of broth for a silkier finish.

Serving & Pairing Ideas

  • Serve hot with rustic bread for soaking up the flavorful broth.
  • Brighten up the dish with a final squeeze of lemon and a generous handful of fresh herbs.
  • Pair with roasted vegetables, an herby grain salad, or a simple cucumber-yogurt relish for a complete meal.
For those who crave variation, chickpea stew welcomes other vegetables like zucchini, potatoes, or bell peppers. Make it ahead: This stew gets even better the next day as the flavors meld, so it’s perfect for meal prep or a comforting leftover lunch. Enjoy your culinary adventure!