Hearty Chickpea Vegetable Stew (Printable)

Hearty Mediterranean-style chickpea stew with fresh vegetables, aromatic spices, and rich vegetable broth for a satisfying plant-based meal.

# Ingredient List:

→ Legumes

01 - 2 cups cooked chickpeas, drained and rinsed

→ Vegetables

02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 2 carrots, peeled and sliced
05 - 2 celery stalks, sliced
06 - 1 red bell pepper, diced
07 - 1 zucchini, diced
08 - 1 cup fresh spinach leaves

→ Base and Liquids

09 - 1 can (14 oz) diced tomatoes
10 - 4 cups low-sodium vegetable broth
11 - 2 tablespoons olive oil

→ Spices and Seasonings

12 - 1 teaspoon ground cumin
13 - 1 teaspoon smoked paprika
14 - 0.5 teaspoon ground turmeric
15 - 0.5 teaspoon ground coriander
16 - 0.5 teaspoon black pepper
17 - 0.75 teaspoon salt
18 - 1 bay leaf

→ Garnish

19 - Fresh parsley, chopped
20 - Lemon wedges

# Directions:

01 - Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3 minutes until translucent.
02 - Stir in minced garlic, sliced carrots, sliced celery, and diced red bell pepper. Cook for 5 minutes, stirring occasionally.
03 - Add ground cumin, smoked paprika, turmeric, coriander, black pepper, and salt. Sauté for 1 minute until fragrant.
04 - Add chickpeas, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low.
05 - Simmer uncovered for 20 minutes, stirring occasionally to ensure even cooking.
06 - Add diced zucchini and cook for 7 minutes until just tender.
07 - Stir in fresh spinach and cook for 2 minutes until wilted. Remove bay leaf.
08 - Taste and adjust seasoning as needed with additional salt or pepper.
09 - Serve hot, garnished with fresh chopped parsley and lemon wedges.

# Expert Tips:

01 -
  • It's the kind of meal that tastes even better the next day, which means you're actually building yourself a gift for future you.
  • Your gut will genuinely thank you—chickpeas and all those vegetables create a kind of quiet nourishment that you can feel.
  • One pot means minimal cleanup, and that alone makes dinner feel like a win on busy nights.
02 -
  • Don't skip rinsing canned chickpeas—that starchy liquid makes the stew cloudy and leaves a slightly metallic aftertaste that nobody notices until you've done it once and tasted the difference.
  • The timing of when you add vegetables matters more than you'd think; zucchini and spinach added too early become mushy and lose their character, while leafy greens added at the very end keep their brightness.
03 -
  • If you're short on time, use pre-cut vegetables from the market—nobody's keeping score, and the time saved is worth the small extra cost.
  • Add a pinch of chili flakes or red pepper flakes in the spice-toasting step if you want subtle heat that builds as you eat rather than hits you immediately.
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