Mediterranean Chickpea and Vegetable Stew

Embark on a culinary journey to the Mediterranean with our hearty and comforting Chickpea and Vegetable Stew. Bursting with the vibrant flavors of the region, this stew combines tender chickpeas, savory vegetables, and aromatic herbs in a rich and satisfying broth. Whether you’re looking for a nourishing weeknight dinner or a cozy meal to warm you up on a chilly evening, this one-pot wonder is sure to delight your senses and transport you to sun-soaked shores and rustic villages.

Prepare to tantalize your taste buds with the robust flavors of our Mediterranean Chickpea and Vegetable Stew. Each spoonful offers a medley of textures and tastes, with tender chickpeas, hearty vegetables, and fragrant herbs harmonizing perfectly in a savory broth. The addition of tomatoes adds a touch of sweetness, while the Mediterranean spices infuse the stew with warmth and depth. Whether enjoyed on its own or paired with crusty bread or a side salad, this stew is sure to leave you feeling satisfied and nourished.

Indulge in the wholesome goodness of our Mediterranean Chickpea and Vegetable Stew, knowing that you’re fueling your body with a nutritious meal packed with fiber, vitamins, and minerals. Chickpeas are a rich source of plant-based protein and fiber, while vegetables provide an array of essential nutrients and antioxidants. Opt for low-sodium broth and canned tomatoes to keep the sodium content in check. With its combination of taste and nutrition, our stew is a delicious and guilt-free option for any occasion.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red pepper flakes (adjust to taste)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot or Dutch oven, heat olive oil over medium heat. Add diced onion and minced garlic to the pot and cook until softened, about 3-4 minutes.
2. Add diced carrots, celery, and bell peppers to the pot. Cook for another 5-6 minutes, or until the vegetables begin to soften.
3. Stir in dried oregano, dried basil, smoked paprika, and red pepper flakes. Cook for 1 minute, or until the spices become fragrant.
4. Add drained chickpeas, diced tomatoes (with their juices), and vegetable broth to the pot. Bring the mixture to a simmer.
5. Reduce the heat to low, cover the pot, and let the stew simmer for 20-25 minutes, stirring occasionally, until the vegetables are tender.
6. Season the stew with salt and pepper to taste.
7. Serve the Mediterranean Chickpea and Vegetable Stew hot, garnished with fresh parsley.

Prep Time, Cook Time, Number of Portions, Calories: Enjoy the simplicity of our Mediterranean Chickpea and Vegetable Stew, requiring just 15 minutes of prep time and 30 minutes of cooking. This recipe yields approximately 6 servings, making it perfect for a family dinner or meal prep for the week. Each serving contains approximately 200 calories, offering a satisfying and flavorful meal that’s sure to please everyone at the table.

Potential Upgrades and Substitutes: Customize your Mediterranean Chickpea and Vegetable Stew to suit your taste preferences or dietary needs. Experiment with different vegetables, such as zucchini, eggplant, or kale, to add variety and color. For extra protein, add diced chicken or tofu to the stew. You can also adjust the level of spice by adding more or less red pepper flakes or substituting them with your favorite Mediterranean spices. The versatility of this recipe allows you to get creative and tailor it to your individual preferences.

Serving Options: Serve our Mediterranean Chickpea and Vegetable Stew with a sprinkle of freshly grated Parmesan cheese or a dollop of Greek yogurt for added creaminess. Pair with a slice of crusty bread or a side of couscous for a complete meal. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days, making it perfect for quick and easy lunches or dinners. Whether enjoyed as a comforting weeknight meal or a nourishing weekend treat, this stew is sure to become a new favorite in your recipe repertoire.

Mediterranean Chickpea and Vegetable Stew

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Serves: 6 Prep Time: 15 Cooking Time: 30 30

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 2 voted )

Ingredients

• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red pepper flakes (adjust to taste)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot or Dutch oven, heat olive oil over medium heat. Add diced onion and minced garlic to the pot and cook until softened, about 3-4 minutes.
2. Add diced carrots, celery, and bell peppers to the pot. Cook for another 5-6 minutes, or until the vegetables begin to soften.
3. Stir in dried oregano, dried basil, smoked paprika, and red pepper flakes. Cook for 1 minute, or until the spices become fragrant.
4. Add drained chickpeas, diced tomatoes (with their juices), and vegetable broth to the pot. Bring the mixture to a simmer.
5. Reduce the heat to low, cover the pot, and let the stew simmer for 20-25 minutes, stirring occasionally, until the vegetables are tender.
6. Season the stew with salt and pepper to taste.
7. Serve the Mediterranean Chickpea and Vegetable Stew hot, garnished with fresh parsley.