This Chickpea and Vegetable Stew is an easily made meat-free meal that is ideal for busy nights. It is a one-pot, complete meal that you can have on the table in 45 minutes. The chickpeas are the main protein component of the stew, simmered in a full-of-flavour tomato sauce with the addition of zucchini (courgette), baby spinach and roasted red capsicum/peppers. Satisfying and nutritious, this is comfort food for the whole family.
I made this recipe and can I say my dad and hubby loved it and so did I. Very filling and very easy to make.
- Maria
Why You'll Love This Recipe:
- On a day when you want a meal that can be made quickly and easily, is both nourishing and flavoursome, this is the ideal meal.
- It is made from simple ingredients which are readily available.
- This is a hearty stew which is budget friendly, as well as nourishing and filling.
- It is a one-pot meal, making clean up easier.
- The dish is suitable for many people with specific dietary requirements as it is naturally gluten-free, nut-free, and vegan if you do not use the parmesan rind.
- It is perfect for busy nights as it is quickly and easily made.
- This is a great dish for meal prep. Make a larger amount and freeze portions for future use.
Recipe Inspiration: we love the flavours of the Mediterranean, and this is an ideal meatless meal that is so satisfying. We always have a can of chickpeas on hand - they're such a great pantry staple!
Ingredients and Substitutions:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
- Extra virgin olive oil - we like to use the first pressed, unrefined olive oil for its flavour. It is an essential ingredient in the much-acclaimed Mediterranean diet. Use the best quality olive oil that you have.
- Brown/yellow onion - this variety is ideal as it is an excellent all-purpose onion. You can use a white onion if you prefer.
- Garlic - we use fresh garlic cloves as their flavour is superior to the jarred variety.
- Vegetable stock - use homemade or store-bought. If you do not need the stew to be vegan, you can use chicken stock.
- Tomato passata - this is simply pureed, strained, uncooked 100% tomatoes, almost always sold in jars. The best substitute is pureed tinned tomatoes.
- Parmesan rind - adds tremendous flavour to the dish. I always freeze parmesan rind to use in soups or stews. Some cheese purveyors sell rind separately. If you wish the Chickpea Stew to be vegetarian/vegan, omit the rind or use a vegetarian option.
- Chickpeas - canned chickpeas are a staple pantry ingredient. They are ideal to use in Hummus or Chickpea Patties.
- Zucchini/courgette - are members of the summer squash family and are extremely versatile. Use them in sweet or savoury foods, such as Grilled Zucchini with Yoghurt Sauce, Chicken Rissoles or Pickled Zucchini. I prefer to use small-medium zucchini as the large ones tend to have more seeds and less flavour.
- Rosemary - we use the fresh herb; it is aromatic and adds great flavour.
- Dried red chilli pepper flakes - adds a little spice; add more if you like a dish to be spicy or omit if you prefer.
- Dried oregano - I have used dried oregano, a popular addition to Mediterranean dishes. If you prefer, use another herb of your choice.
- Baby spinach leaves - for added colour, flavour, and nutrients.
- Roasted red capsicum/bell peppers - adds colour and flavour to the stew. You can use store-bought or roast your own.
- Basil leaves - this is a highly fragrant herb, very popular in Mediterranean cuisines, and ideal to add flavour to many dishes.
- Sea salt and freshly ground black pepper - add seasoning to suit your taste.
Variations:
Chickpeas - substitute with beans such as cannellini beans, butter beans, or kidney beans.
Baby spinach - you could substitute with chopped kale if you prefer. Add at the same time as the zucchini.
Zucchini/courgette - you could use some finely sliced eggplant/aubergine if you prefer.
Kalamata olives - some pitted olives would be a great addition.
How To Make Chickpea Stew:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
1 - Sauté the onions:
Heat olive oil in a medium-large saucepan, add the onion, and sauté for 5-7 minutes.
Add garlic, cook a further 1-2 minutes.
2 - Add in the stock and passata:
To the onion and garlic, add the stock and tomato passata, bring to a simmer.
3 - Add in the zucchini and chickpeas:
Add chickpeas, zucchini, rosemary, chilli, oregano, and Parmesan rind.
4 - Finish with the spinach and red peppers:
Cook the dish before adding the spinach and roasted peppers, and allowing them to warm through.
Hint: ensure the dish is seasoned to your liking. A garnish of chopped parsley, squeeze of lemon juice or even a drizzle of extra virgin olive oil can really lift a dish.
Tips for Success, Storage and FAQs:
You can use canned beans such as cannellini beans, butter beans, or kidney beans.
Yes, you can. In fact, like many such dishes, when made a day ahead, it gives the flavours time to meld and develop. Store in an airtight container in the fridge and be sure to refrigerate it as soon as it cools.
Store them in an airtight container in the fridge and use them within three days. Refrigerate any leftovers as soon as possible. It is not safe to leave the casserole at room temperature for more than two hours. Re-heat well before serving; heat in a saucepan on the stove over medium heat.
Although the Chickpea and Zucchini Stew can be frozen, we prefer to avoid this if possible as the zucchini loses its texture.
Top Tip:
As always, you will get the best result by using good quality ingredients. As well, the success of a dish often depends on proper seasoning, so before serving, check that it is to your taste, adding extra salt, pepper, or chilli flakes if necessary.
Serving Suggestions:
The Chickpea and Zucchini Stew is sufficiently hearty to serve as a nutritious, one-pot, meat-free meal.
You can also enjoy it with:
- Some crusty bread and a green salad.
- Pasta, over rice, couscous, or polenta.
- As a side dish to a main course such as our Crispy Stovetop Chicken Thighs or Slow Roasted Lamb Shoulder.
This hearty and nutritious family-friendly Chickpea and Zucchini Stew is certain to become a regular addition to your meal plans. It is comforting, nourishing and sustaining, as well as budget friendly.
Alex xx
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Chickpea and Vegetable Stew
Please note:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results. All oven temperatures listed are for fan forced.
Ingredients
- 2 tablespoon extra virgin olive oil See Note 1
- 1 medium brown/yellow onion - peeled, ends trimmed, cut in half and then sliced thinly into half moons
- 2 large cloves of garlic - finely chopped
- 2 cups (500 ml) vegetable stock
- 1 cup (250 ml) tomato passata
- 1 piece Parmesan rind - about 7 ½ cm/3 inches See Note 2
- 800 g (28 oz) tinned chickpeas - drained and rinsed - (2 x 400 g tins)
- 2 medium zucchini - cut in half lengthways, and then cut into 1 cm (½ inch) slices
- 1 ½ teaspoon fresh rosemary - finely chopped
- ¼ teaspoon red chilli pepper flakes - or to taste
- 1 ½ teaspoon dried oregano
- 2 cups baby spinach - firmly packed
- ¾ cup roasted capsicums/peppers - about 2 medium peppers, sliced into 1 cm (½ inch) pieces See Note 3
- ¼ cup fresh basil - to serve, finely chopped, loosely packed
- sea salt and freshly ground black pepper - to taste See Note 4
Instructions
- Heat the oil in a large saucepan over a medium heat. Add the onion, and cook, stirring regularly for 5-7 minutes.
- Add the garlic and cook for a further 1-2 minute, being careful to not let the garlic burn.
- Add in the stock and tomato passata, and bring to a simmer.
- Once simmering, add in the chickpeas, zucchini, rosemary, chilli, oregano and the Parmesan rind.
- Cook for 20 minutes, stirring occasionally.Add in the baby spinach and roasted peppers and stir. Allow the spinach to wilt and the peppers to warm through.
- Check that the zucchini is tender, and the seasoning is to your liking.Remove the Parmesan rind.
- Serve the Chickpea Stew with the fresh basil sprinkled over the top.
Notes
- Tablespoon: we use a standard Australian tablespoon which is 20 ml (4 teaspoons). For readers located elsewhere in the world, please use 1 tablespoon + 1 teaspoon for each tablespoon listed.
- Parmesan Rind: a small piece of leftover Parmesan rind adds great flavour. Omit for a vegetarian stew.
- Roasted Capsicum/Peppers: use store bought or roast your own.
- Seasoning: adjust the seasoning to your liking - we recommend using freshly ground black pepper and sea salt flakes for the best flavour. Add more red chilli pepper flakes if you like the heat.
- Storage: store it in an airtight container in the fridge for up to three days.
- Reheating: the stew can be reheated on the stove or in the microwave. The stew may thicken while standing, so just add some more stock or water.
- Freezing: although the Chickpea and Zucchini Stew can be frozen, we prefer to avoid this if possible as the zucchini loses its texture.
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
Maria says
hi i made this recipe chickpea and zucchini stew and can I say my dad and hubby loved it and so did I. Very filling and very easy to make
Alexandra Cook says
Hello Maria,
Thank you so much. I am so happy to hear this 🙂 Alex xo