How to Make Mediterranean Chickpea Stew - A Step-by-Step Guide

When it comes to hearty and satisfying meals, few things can beat a good stew. And when it comes to stews that are as flavorful as they are nutritious, a Mediterranean-inspired chickpea stew is hard to beat. This dish takes inspiration from the rich culinary traditions of the Mediterranean region, incorporating ingredients like chickpeas, tomatoes, and plenty of fragrant herbs and spices. The result is a stew that is both hearty and healthy, perfect for those chilly autumn or winter evenings ...

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Ingredients

  • ¼ cup extra-virgin olive oil
  • 1 large red onion, chopped
  • 1 small bunch Italian parsley, minced
  • 2 cloves garlic, minced
  • 1 small carrot, coarsely shredded
  • 1 small eggplant, cubed
  • 2 cups cooked, sodium-free chickpeas, drained
  • 1 cup cherry tomatoes, halved
  • ½ cup vegetable broth, or more as needed
  • 1 tablespoon dried oregano
  • 1 teaspoon dried thyme
  • ½ teaspoon cayenne pepper
  • salt and ground black pepper to taste

Information

  • Prep Time: 20 mins
  • Cook Time: 30 mins
  • Total Time: 50 mins
  • Servings: 4
  • Yield: 4 servings

  • Heat olive oil in a Dutch oven over medium heat. Add onion to the hot oil and cook until soft and translucent, about 5 minutes. Add parsley and garlic; cook and stir for 2 minutes. Add shredded carrot; stir often for 1 to 2 minutes. Add cubed eggplant and saute for 2 to 3 minutes.
  • Pour in chickpeas and tomatoes. Add broth, oregano, thyme, and cayenne pepper. Mix and bring to a boil. Reduce heat and simmer until stew has thickened and the vegetables are soft, about 15 minutes. Add more broth if necessary. Season with salt and pepper.
  • Nutrition

    326 cal.

    • Total Fat: 17g
    • Saturated Fat: 2g
    • Sodium: 125mg
    • Total Carbohydrate: 37g
    • Dietary Fiber: 12g
    • Total Sugars: 9g
    • Protein: 10g
    • Vitamin C: 31mg
    • Calcium: 108mg
    • Iron: 5mg
    • Potassium: 723mg