Mediterranean Chickpea Stew
This hearty and flavorful stew features tender chickpeas simmered in a rich blend of tomatoes, vegetable broth, and aromatic herbs like oregano, cumin, and smoked paprika. Topped with fresh parsley, it’s a satisfying, plant-based dish that’s perfect for cozy nights. Serve with crusty bread or rice for a complete, nourishing meal!
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Main Course
Cuisine Mediterranean
Servings 3 servings
Calories 310 kcal
- 1 tbsp olive oil
- 1 small onion finely chopped
- 2 garlic cloves minced
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) chickpeas drained and rinsed
- 1 cup vegetable broth
- 1/2 tsp dried oregano
- Salt and pepper to taste
- Fresh parsley or basil for garnish optional
- Crusty bread or cooked rice for serving
Heat olive oil in a medium-sized pot over medium heat.
Add the onion and sauté until softened, about 5 minutes.
Stir in the garlic, cumin, and smoked paprika.
Cook for 1–2 minutes until fragrant.
Add the diced tomatoes, chickpeas, vegetable broth, and oregano. Stir to combine.
Bring the stew to a gentle simmer and cook for 15–20 minutes, allowing the flavors to meld together.
Season with salt and pepper to taste.
Adjust seasoning if needed.
Serve hot, garnished with fresh parsley or basil if desired.
Enjoy with crusty bread or over rice.
Estimated Nutritional Values (Per Serving)
- Calories: ~310 kcal
- Carbohydrates: ~38g
- Protein: ~11g
- Fat: ~12g
- Saturated Fat: ~1.5g
- Unsaturated Fat: ~10.5g (from olive oil & chickpeas)
- Fiber: ~9g
- Sugar: ~7g (from tomatoes & onion)
- Sodium: ~500mg (varies based on broth & added salt)
- Cholesterol: 0mg
Nutrient Breakdown:
- High in Fiber → 9g per serving, great for digestion.
- Good Plant-Based Protein → 11g per serving from chickpeas.
- Healthy Fats → Mostly from olive oil for heart health.
- Low in Saturated Fat & Cholesterol-Free → A heart-friendly option.
