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Mediterranean Chickpea Stew - Comforting, Bright, and Easy

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Olive oil – for sautéing and a smooth finish
  • Yellow onion – diced, for sweetness and depth
  • Garlic – minced, the backbone of flavor
  • Carrot – diced, for subtle sweetness and texture
  • Celery – diced, for aromatic balance (optional but nice)
  • Red bell pepper – diced, adds color and a mild bite
  • Tomato paste – for a rich, concentrated tomato base
  • Canned diced tomatoes (or crushed) – one 14–15 oz can
  • Vegetable broth – enough to thin the stew to your liking (about 3–4 cups)
  • Chickpeas – two 15 oz cans, drained and rinsed (or about 3 cups cooked)
  • Baby spinach or chopped kale – a few handfuls, stirred in at the end
  • Ground cumin – warm, earthy backbone
  • Smoked paprika – adds gentle smokiness
  • Dried oregano – Mediterranean classic
  • Red pepper flakes or Aleppo pepper – for soft heat (optional)
  • Bay leaf – subtle herbal note
  • Lemon – zest and juice for brightness
  • Fresh parsley – chopped, for a fresh finish
  • Salt and black pepper – to taste

Method
 

  1. Prep your base. Warm 2–3 tablespoons of olive oil in a large pot over medium heat. Add the onion, carrot, and celery with a pinch of salt. Cook, stirring occasionally, until the vegetables soften and the onions turn translucent, about 6–8 minutes.
  2. Layer the aromatics. Stir in the red bell pepper and cook for 2–3 minutes. Add the garlic and cook just until fragrant, about 30 seconds. Don’t let it brown.
  3. Toast the spices. Add cumin, smoked paprika, oregano, and red pepper flakes. Toast for 30–60 seconds, stirring, to release their oils and deepen the flavor.
  4. Build the tomato base. Stir in 1–2 tablespoons of tomato paste and cook for a minute to caramelize it slightly. Add the canned tomatoes with their juices and the bay leaf. Scrape the bottom of the pot to loosen any browned bits.
  5. Add chickpeas and broth. Stir in the chickpeas and 3 cups of vegetable broth. Bring to a gentle simmer. Reduce heat to low and cook uncovered for 15–20 minutes, stirring occasionally. Add extra broth if you prefer a looser stew.
  6. Taste and adjust. Season with salt and black pepper. If the tomatoes are very acidic, a pinch of sugar can help balance the flavors.
  7. Add greens. Stir in the spinach or kale. Simmer for 2–4 minutes, until the greens wilt and turn vibrant.
  8. Finish bright. Turn off the heat. Add lemon zest and juice to taste (start with half a lemon, add more if you like). Stir in chopped parsley and a drizzle of olive oil for a silky finish.
  9. Serve. Ladle into bowls and serve with crusty bread, warm pita, or spooned over couscous, rice, or quinoa. Add a dollop of yogurt if you want extra creaminess.