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Quick Mediterranean Chickpea Stew

Jessica T. Brown
A colorful, plant-based Mediterranean stew with roasted vegetables, chickpeas, and tomato sauce.
Quick, easy, and high in protein and fiber, it’s perfect for weeknight dinners or meal prep.
Serve over rice, quinoa, or enjoy as a hearty soup.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Main Dish
Cuisine Mediterranean
Servings 4

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.