Chickpea and Vegetable Stew
A quick, one-pot Mediterranean stew packed with chickpeas, zucchini, spinach, and roasted peppers. High in plant-based protein and fiber, this comforting, flavorful dish is ideal for busy weeknights, meal prep, or a wholesome family dinner.
Equipment
- 1 large saucepan or pot
- 1 wooden spoon or spatula
- 1 chef’s knife
- 1 cutting board
- Measuring Cups and Spoons
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium brown or yellow onion thinly sliced
- 2 large garlic cloves finely chopped
- 2 cups 500 ml vegetable stock
- 1 cup 250 ml tomato passata
- 1 piece Parmesan rind about 7.5 cm / 3 inches – optional
- 800 g 28 oz canned chickpeas, drained and rinsed
- 2 medium zucchini cut into 1 cm (½ inch) slices
- 1 ½ teaspoons fresh rosemary finely chopped
- ¼ teaspoon red chili flakes or to taste
- 1 ½ teaspoons dried oregano
- 2 cups baby spinach firmly packed
- ¾ cup roasted capsicums/peppers sliced into 1 cm (½ inch) pieces
- ¼ cup fresh basil finely chopped
- Sea salt and freshly ground black pepper to taste
Instructions
- Heat the Olive Oil: Place a large, heavy-bottomed saucepan or pot over medium heat and pour in the extra virgin olive oil. Allow the oil to warm gently for about 30 seconds. This step ensures that the onion and garlic release their flavors properly without sticking or burning. Swirl the pan occasionally to coat the base evenly with oil.
- Sauté the Onion: Add the thinly sliced brown or yellow onion to the warm oil. Stir frequently using a wooden spoon to prevent browning too quickly. Cook for 5–7 minutes, or until the onions become soft, translucent, and fragrant. This slow sautéing brings out their natural sweetness and forms the flavor base for the stew.
- Add and Cook the Garlic: Reduce the heat slightly and stir in the finely chopped garlic cloves. Cook for 1–2 minutes, making sure the garlic does not burn. The goal is to release its aroma and infuse the oil, which enhances the overall flavor of the stew. Stir constantly to distribute the garlic evenly.
- Pour in the Liquids: Pour in the vegetable stock and tomato passata carefully, stirring to combine with the onion and garlic mixture. Bring the mixture to a gentle simmer over medium heat. The liquid will serve as the flavorful base in which the chickpeas and vegetables cook, absorbing the herbs and spices as the stew simmers.
- Introduce the Parmesan Rind (Optional): If using, add the piece of Parmesan rind to the simmering liquid. This will gradually release a subtle, nutty, savory depth to the stew without overpowering the other flavors. Leave it in during the cooking process and remove before serving.
- Add Chickpeas and Vegetables: Carefully stir in the drained and rinsed chickpeas, sliced zucchini, chopped fresh rosemary, red chili flakes, and dried oregano. Make sure all ingredients are evenly distributed in the saucepan. The zucchini will absorb the tomato-herb flavors while releasing its natural moisture, keeping the stew light yet hearty.
- Simmer the Stew: Reduce the heat slightly to maintain a gentle simmer. Allow the stew to cook uncovered for approximately 20 minutes, stirring occasionally. This step ensures the chickpeas become infused with the tomato and herb flavors, while the zucchini softens without becoming mushy. Taste periodically to monitor tenderness.
- Incorporate Spinach and Roasted Peppers: Add the firmly packed baby spinach and sliced roasted capsicums/peppers. Stir gently to combine and allow the residual heat to wilt the spinach and warm the roasted peppers thoroughly. This step adds vibrant color, nutrition, and a slightly smoky sweetness to the stew.
- Check Seasoning and Zucchini Doneness: Taste the stew and adjust seasoning as needed. Add sea salt and freshly ground black pepper gradually to suit your preference. Check the zucchini slices to ensure they are tender but still retain a slight bite. This step is crucial for balancing flavor and texture before serving.
- Remove Parmesan Rind: Carefully fish out the Parmesan rind from the pot and discard it. The rind has already released its flavor, so leaving it in longer could make the stew overly salty.
- Garnish and Serve: Ladle the stew into bowls and sprinkle the finely chopped fresh basil over the top. The basil adds a fresh, aromatic finish and enhances the visual appeal of the dish. Serve immediately with crusty bread or your preferred accompaniment, enjoying a wholesome, plant-based meal rich in protein, fiber, and flavor.
Notes
- Measure Accurately: For the best results, weigh or measure your ingredients carefully, especially for liquids and spices. This ensures balanced flavors and consistent texture.
- Olive Oil Choice: Extra virgin olive oil works best for flavor and health benefits, but you can substitute with avocado or light olive oil if preferred.
- Parmesan Rind Use: Including a Parmesan rind adds a subtle, savory depth to the stew, but it can be omitted for a fully vegetarian version.
- Zucchini Texture: Slice zucchini uniformly to ensure even cooking. Avoid overcooking to prevent mushy vegetables.
- Chickpeas: Canned chickpeas are convenient, but if using dried chickpeas, soak and cook them beforehand.
- Spice Adjustment: Red chili flakes can be increased or reduced depending on your heat preference.
