Chickpeas are a staple in Mediterranean cooking, and for good reason. They are hearty, nutritious, and versatile, making them a perfect base for a variety of dishes. This quick Mediterranean chickpea stew is an easy, one-pot meal that’s packed with flavor, vibrant vegetables, and healthy ingredients. It’s light yet filling, and it comes together in under 30 minutes, making it the ideal dish for busy weeknights or meal prep.

Ingredients You’ll Need:

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 onion, chopped
• 1 bell pepper, chopped (red or yellow)
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground cinnamon (optional, but adds a nice warmth)
• 4 cups vegetable broth
• 2 tablespoons olive oil
• 1/4 cup fresh parsley, chopped (for garnish)
• 1/2 cup Kalamata olives, pitted and sliced
• Juice of 1 lemon
• Salt and pepper to taste
• Optional toppings: Feta cheese, tahini, or a dollop of Greek yogurt

Step 1: Sauté the Vegetables

Start by heating the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and bell pepper and sauté for about 5-7 minutes, or until they soften and begin to brown. The caramelization of the vegetables brings out their natural sweetness, adding depth to the stew.

Once the onion and bell pepper are softened, add the minced garlic and cook for another 1-2 minutes, or until fragrant. Garlic will infuse the stew with its aromatic richness, giving it an authentic Mediterranean flavor.

Step 2: Add the Spices

Next, add the ground cumin, paprika, turmeric, and cinnamon to the pot. Stir the spices into the vegetables and cook for 1-2 minutes, allowing the spices to bloom. This step helps to develop the flavors and intensify the aroma of the stew.

Pro Tip: The combination of cumin, paprika, and turmeric is a hallmark of Mediterranean cuisine, giving the stew its distinctive warm, earthy flavor. The cinnamon adds a subtle hint of sweetness that complements the savory base.

Step 3: Add the Chickpeas and Tomatoes

Once the spices have had a chance to toast, add the chickpeas and diced tomatoes to the pot. Stir everything together, ensuring that the chickpeas and tomatoes are evenly coated with the spices. Chickpeas will absorb the flavors of the stew as they simmer, making them even more delicious.

Pro Tip: If you want a richer, heartier stew, you can also add a small can of tomato paste at this stage. This will intensify the tomato flavor and thicken the stew.

Step 4: Add the Broth and Simmer

Pour in the vegetable broth, and bring the stew to a simmer. Once it reaches a simmer, reduce the heat to low and let it cook for 15-20 minutes. This allows the flavors to meld together and for the chickpeas to absorb all the delicious spices. The broth will also reduce, creating a flavorful base for the stew.

Tip: If you prefer a thicker stew, you can mash some of the chickpeas with a fork or potato masher to break them down a bit. This will give the stew a creamier texture without needing to add cream.

Step 5: Finish with Lemon and Olives

Once the stew has simmered and the chickpeas are tender, stir in the sliced Kalamata olives and lemon juice. The olives will add a briny, salty flavor that perfectly balances the richness of the stew, while the lemon juice brings brightness and a touch of acidity to the dish.

Taste the stew and adjust the seasoning with salt and pepper as needed. The stew should be savory, slightly tangy, and well-seasoned, with the spices playing a key role in its flavor profile.

Step 6: Garnish and Serve

Serve the chickpea stew in bowls, garnished with fresh chopped parsley for a burst of color and freshness. If you like, you can also top each bowl with crumbled feta cheese, a drizzle of tahini, or a dollop of Greek yogurt for added richness and creaminess.

Pro Tip: The stew also pairs wonderfully with warm pita bread or crusty bread for dipping. The bread soaks up the savory broth, adding another layer of flavor and texture.

Why This Recipe Works

This Mediterranean chickpea stew is a perfect example of how simple, healthy ingredients can come together to create a hearty, satisfying dish. The chickpeas are the star of the show, providing protein and fiber that make this stew filling without being heavy. The combination of spices creates a warm, aromatic base, while the addition of lemon juice and olives brings a fresh, tangy kick.

The beauty of this dish lies in its simplicity. You don’t need a long list of complicated ingredients or hours of prep work. It’s a one-pot meal that’s easy to make, and it’s packed with flavor. Plus, it’s vegetarian, making it a great option for meatless meals or a lighter dinner option.

Make-Ahead Tips

This stew is ideal for meal prep. You can make a big batch and store it in the refrigerator for up to 3 days. The flavors actually improve as it sits, so it’s a great make-ahead option for busy weeks. Just reheat it on the stove when you’re ready to eat.

Storage: Leftover stew can be stored in an airtight container in the fridge for up to 3 days. You can also freeze the stew for up to 2 months. When you’re ready to enjoy it, simply thaw and reheat.

Freezer Tip: This stew freezes well, so make a double batch and store half for later. The flavors will deepen and intensify when frozen, making it just as delicious when you reheat it.

Serving Suggestions

This Mediterranean chickpea stew is perfect on its own, but you can also pair it with:

• Rice: Serve it over fluffy basmati rice or quinoa to make the meal even more filling.
• Pita Bread: Warm pita bread is perfect for soaking up the savory broth.
• Greek Salad: A side of Greek salad with olives, cucumbers, and feta complements the stew’s flavors.
• Roasted Vegetables: Simple roasted carrots, zucchini, or eggplant add a healthy side that pairs perfectly with the stew.

Why You’ll Love It

This chickpea stew is everything you want in a comforting, healthy meal: rich, flavorful, and satisfying. It’s quick and easy to make, and the one-pot method means there’s minimal cleanup. Whether you’re cooking for a busy weeknight or preparing a meal ahead of time, this stew is guaranteed to impress.

The Mediterranean flavors are fresh, bold, and aromatic, and the chickpeas provide the perfect base for the stew. The best part is that it’s a dish you can feel good about eating—packed with veggies, fiber, and plant-based protein, this stew is both nourishing and delicious.