This Mediterranean Vegetable and Chickpea Stew is a vibrant, wholesome dish that’s both satisfying and nourishing.
Packed with fiber-rich vegetables, protein from chickpeas, and heart-healthy fats from coconut oil, it’s a low-saturated-fat, plant-based option perfect for any day of the week.
Roasting the vegetables enhances their natural sweetness while keeping preparation quick and simple, making it ideal for meal prep or a weeknight dinner.
Flavorful, nutrient-dense, and endlessly versatile, this stew is a guilt-free, comforting way to enjoy a balanced, Mediterranean-inspired meal.
Quick Mediterranean Chickpea Stew
Equipment
- 1 large roasting pan
- 1 large pot or saucepan
- 1 knife1 cutting board
- 1 spatula or wooden spoon
Ingredients
- 1 medium eggplant cubed
- 1 yellow bell pepper chopped
- 1 green bell pepper chopped
- 1 medium red onion chopped
- 1½ cups butternut squash cubed (or ½ medium squash)
- 1 –2 small zucchinis sliced
- 3 garlic cloves smashed with skins on
- 1 tbsp dried oregano or mixed dried herbs
- 2 tbsp fresh parsley finely chopped
- 1 –2 tbsp coconut oil
- 1 can 400 g tomato sauce or chopped tomatoes
- 1 can 400 g chickpeas, drained and rinsed (or 1½ cups cooked chickpeas)
- Sea salt and black pepper to taste
- ½ cup vegetable stock optional
Instructions
- Preheat the Oven: Begin by setting your oven to 220°C (425°F) to preheat while you prep the vegetables. Preheating ensures the vegetables roast evenly and develop a deep, caramelized flavor. Place the oven rack in the center position for optimal heat distribution.
- Prepare the Vegetables: Wash all vegetables thoroughly under cold running water. Pat them dry with a clean kitchen towel. Cube the eggplant into bite-sized pieces, roughly chop the yellow and green bell peppers, slice the zucchinis into rounds, and chop the red onion into large chunks. Peel the butternut squash (if using fresh) and cube into approximately 1-inch pieces. Keep the garlic cloves whole, just smashing them lightly with the side of a knife while leaving the skins on to roast.
- Season the Vegetables: Transfer all the chopped vegetables and smashed garlic into a large roasting pan. Drizzle with 1–2 tablespoons of coconut oil, making sure every piece is lightly coated. Sprinkle sea salt, black pepper, and 1 tablespoon of dried oregano (or your favorite mixed herbs) over the vegetables. Toss everything gently with your hands or a spatula until evenly coated with oil and seasonings. This step ensures that each bite is flavorful and aromatic.
- Roast the Vegetables: Place the roasting pan in the preheated oven and allow the vegetables to roast for 20–25 minutes. Stir the vegetables halfway through cooking to ensure even browning. Keep an eye on them—your goal is tender, lightly caramelized vegetables that are not mushy, as they will continue cooking in the stew later. Roasting concentrates the natural sweetness and adds depth to the final dish.
- Prepare the Stew Base: While the vegetables are roasting, pour the tomato sauce (or chopped tomatoes) into a large pot or saucepan over medium heat. Add a pinch of sea salt and black pepper, and stir to combine. This will be the flavorful base of your stew, and warming it while the vegetables roast helps the flavors meld seamlessly.
- Add Chickpeas: Drain and rinse the chickpeas if using canned, or ensure your cooked chickpeas are tender. Stir them into the pot with the tomato sauce. Allow the chickpeas to heat through for 2–3 minutes. Chickpeas not only provide a protein boost but also add a creamy texture and hearty bite to the stew.
- Combine Roasted Vegetables with the Stew Base: Once the vegetables are perfectly roasted, carefully transfer them from the roasting pan into the pot with the tomato-chickpea base. Stir gently to combine, being careful not to mash the vegetables. Taste the mixture and adjust seasoning with additional sea salt, black pepper, or herbs as desired.
- Simmer to Enhance Flavors: Reduce the heat to low-medium and allow the stew to simmer gently for 5 minutes. If you prefer a more liquid consistency, stir in up to ½ cup of vegetable stock. Simmering allows the roasted flavors to meld with the tomato sauce and chickpeas, creating a rich, aromatic, and well-balanced stew.
- Add Fresh Herbs: Just before serving, stir in 2 tablespoons of finely chopped fresh parsley. Fresh herbs add brightness and a burst of color, elevating the dish with their fragrance and subtle taste.
- Serve the Stew: Spoon the stew over a bed of baby spinach, brown rice, quinoa, or a combination of both. For a more casual option, serve it with wholewheat pasta or enjoy it as a hearty soup.Each serving provides a nourishing, satisfying meal that’s rich in fiber, protein, and healthy fats.
- Optional Meal Prep & Storage Tips: This stew keeps beautifully in an airtight container in the refrigerator for up to 4–5 days.It also freezes well for up to 2 months. Reheat gently on the stovetop or in the microwave, adding a splash of vegetable stock if needed to restore its saucy consistency.
Notes
- Use seasonal or fresh vegetables for the best flavor; frozen vegetables can be used but may result in a slightly softer texture.
- Adjust the level of herbs according to your taste—oregano, thyme, rosemary, or parsley all work beautifully.
- Roasting vegetables enhances natural sweetness but avoid overcooking to maintain texture.
- Coconut oil adds a subtle richness; olive oil can be substituted if preferred.
- The stew is versatile; add a splash of vegetable stock to make it more soup-like or leave thick for a hearty main dish.
- This recipe is naturally vegan and gluten-free.
Chef’s Secrets for Maximum Flavor
To achieve a deeply flavorful stew, take time during the roasting step.
Roasting vegetables at a high temperature caramelizes their natural sugars, intensifying the taste of the dish.
Don’t overcrowd the pan—spread the vegetables evenly to allow air circulation and even browning.
For an extra layer of flavor, lightly toast your spices in the pan with a splash of oil before adding them to the stew base.
Finally, fresh herbs added at the end elevate the aroma and taste without overpowering the vegetables.
Serving Suggestions to Try Today
This stew is wonderfully versatile.
Serve it over fluffy brown rice, a mix of quinoa and rice, or wholewheat pasta for a hearty meal.
For a lighter option, enjoy it as a warm topping on salad greens or baby spinach.
Garnish with extra fresh parsley or a squeeze of lemon to add brightness.
Pair with crusty bread for dipping, or a side of roasted chickpeas for added crunch.
It’s a perfect weeknight dinner or a meal-prep option for busy schedules.
Storage Tips for Longevity
The stew stores beautifully in the refrigerator for up to 4–5 days in an airtight container.
Let it cool to room temperature before sealing to preserve freshness.
For longer storage, freeze portions in freezer-safe containers for up to two months.
When reheating, warm gently on the stovetop or microwave, adding a splash of vegetable stock or water if the consistency has thickened.
Freezing and reheating may slightly soften the vegetables, but the flavors remain rich and comforting.
Frequently Asked Questions Answered
1. Can I use canned or frozen vegetables?
Yes! Canned or frozen vegetables can be substituted in a pinch. Frozen vegetables should be thawed and drained to avoid excess water, which can make the stew runny. Canned vegetables work best if lightly drained and patted dry. Roasting frozen vegetables is possible, but they may cook unevenly and release extra moisture.
2. What can I use instead of coconut oil?
Olive oil is a perfect substitute for coconut oil. It provides a slightly different flavor but still gives the vegetables a delicious roasted texture. Other neutral oils like avocado or sunflower oil can also be used.
3. How do I make the stew spicier?
Add a pinch of red chili flakes while roasting the vegetables or stir in a small amount of harissa paste, cayenne, or smoked paprika during the simmering step. Start with a little and taste as you go to achieve the desired heat level.
4. Can I make this recipe gluten-free?
Absolutely! The recipe is naturally gluten-free as written, especially when served with rice, quinoa, or gluten-free pasta. Ensure that any stock or pre-packaged tomato sauce you use is certified gluten-free to avoid hidden sources of gluten.
5. Can this stew be made ahead for meal prep?
Yes! This stew is excellent for meal prep. Prepare it completely, then store in individual airtight containers. It reheats well and the flavors continue to develop overnight in the refrigerator. For freezer storage, portion it into containers and thaw in the fridge overnight before reheating.
