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!
Ingredients
- 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
Instructions
- 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.
Notes
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.