One-Pot Mediterranean Chickpea Stew
30 minutes
178 reads
About One-Pot Mediterranean Chickpea Stew
Craving a wholesome meal that’s packed with plant-based protein, vibrant veggies, and bold Mediterranean flavors? This One-Pot Mediterranean Chickpea Stew brings together tomatoes, spinach, chickpeas, and aromatic spices for a filling, nutrient-rich dish that’s as easy as it is delicious.Just toss everything into the pot and let it simmer! You’ll have a warm, hearty stew in less than 30 minutes with minimal cleanup. Perfect for weeknight dinners, meal-prep, or anyone craving a healthy comfort meal. Serve with crusty bread or over rice for a balanced and satisfying meal.
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Recipe Time & More
Prep10 minutes
Cook20 minutes
Total30 minutes
Ingredients
For the Chickpea Stew
- 2 tbsp Olive oil
- 1 Onion medium, diced
- 3 cloves Garlic minced
- 1 Carrot medium, diced
- 1 Red bell pepper diced
- 1 cup Tomatoes fresh, diced or canned
- 1.5 cup Chickpeas cooked
- 2 cup Vegetable stock low sodium
- 1 tsp Cumin ground
- 1 tsp Paprika smoked
- 0.5 tsp Oregano dried
- 0.25 tsp Black pepper or to taste
- 0.75 tsp Salt or to taste
- 2 cup Spinach fresh, roughly chopped
- 2 tbsp Lemon juice freshly squeezed
- Parsley finely chopped, for garnish (optional)
Instructions
- This chickpea stew comes together quickly in just one pot. Perfect for busy days and healthy eating.
How to make One-Pot Mediterranean Chickpea Stew
- Heat olive oil in a large pot over medium heat. Add onion and sauté for 2–3 minutes until softened.
- Add garlic, carrot, and bell pepper. Sauté for 2–3 minutes until the vegetables start to soften.
- Stir in tomatoes, chickpeas, vegetable stock, cumin, paprika, oregano, black pepper, and salt. Bring to a boil.
- Reduce heat and simmer uncovered for 10–12 minutes, allowing the flavors to blend and the stew to thicken.
- Add spinach and lemon juice. Stir until the spinach wilts, about 1 minute. Adjust seasoning to taste.
- Serve hot, garnished with parsley if desired. Enjoy with bread or over rice for a complete meal.
Recipe Notes
Good To Know
- Chickpeas are a great source of plant-based protein and fiber.
- This dish reheats beautifully, making it perfect for meal prep.
Expert Tips
- Add a pinch of chili flakes for more heat.
- Swap spinach for kale or other leafy greens if you prefer.
- Use canned chickpeas for convenience, or soak and cook dry chickpeas in advance.
Storage Instructions
- Refrigerate for up to 4 days in an airtight container.
- Freeze leftovers for up to 2 months; thaw and reheat gently.
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Recipe Nutrition
Calories: 156kcalCarbohydrates: 28gProtein: 7gFat: 3gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1146mgPotassium: 536mgFiber: 7gSugar: 8gVitamin A: 5529IUVitamin C: 56mgCalcium: 78mgIron: 3mg
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Thank you for sharing this recipe