A warming Mediterranean stew with chickpeas, vegetables, and aromatic spices for a wholesome plant-based meal.
# Ingredient list:
→ Vegetables
01 - 2 tablespoons olive oil
02 - 1 large onion, diced
03 - 2 garlic cloves, minced
04 - 2 medium carrots, diced
05 - 1 red bell pepper, diced
06 - 1 zucchini, diced
→ Legumes
07 - 2 cans (15 oz each) chickpeas, drained and rinsed
→ Spices & Seasonings
08 - 1 teaspoon ground cumin
09 - 1 teaspoon ground coriander
10 - 1 teaspoon smoked paprika
11 - 1/2 teaspoon ground turmeric
12 - 1/2 teaspoon chili flakes
13 - 1/2 teaspoon ground black pepper
14 - 1 teaspoon sea salt
→ Liquids
15 - 1 can (14 oz) diced tomatoes
16 - 3 cups vegetable broth
→ Finishing Touches
17 - 2 cups fresh spinach or kale, chopped
18 - Juice of 1 lemon
19 - Fresh cilantro or parsley, chopped for garnish
# How to Make It:
01 - Heat olive oil in a large pot over medium heat. Add diced onion and cook for 3–4 minutes until translucent and fragrant.
02 - Add minced garlic, diced carrots, bell pepper, and zucchini. Cook, stirring occasionally, for 5 minutes until vegetables begin to soften.
03 - Stir in cumin, coriander, smoked paprika, turmeric, chili flakes, black pepper, and salt. Cook for 1 minute until spices become fragrant, being careful not to burn them.
04 - Add drained chickpeas, diced tomatoes with their juices, and vegetable broth. Bring mixture to a boil, then reduce heat to low and simmer uncovered for 20–25 minutes, stirring occasionally, until flavors meld and stew thickens slightly.
05 - Stir in chopped spinach or kale and cook for 2–3 minutes until wilted and incorporated into the stew.
06 - Add fresh lemon juice and stir well. Taste and adjust seasoning with additional salt or chili flakes if desired. Serve hot, garnished generously with chopped fresh cilantro or parsley.
