This Chickpea and Zucchini 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.
1mediumbrown/yellow onion - peeled, ends trimmed, cut in half and then sliced thinly into half moons
2largecloves of garlic - finely chopped
2cups(500 ml) vegetable stock
1cup(250 ml) tomato passata
1pieceParmesan rind – about 7 ½ cm/3 inches See Note 2
800g(28 oz) tinned chickpeas - drained and rinsed - (2 x 400 g tins)
2mediumzucchini – cut in half lengthways, and then cut into 1 cm (½ inch) slices
1 ½teaspoonfresh rosemary -finely chopped
¼teaspoonred chilli pepper flakes - or to taste
1 ½teaspoondried oregano
2cupsbaby spinach - firmly packed
¾cuproasted capsicums/peppers - about 2 medium peppers, sliced into 1 cm (½ inch) piecesSee Note 3
¼cupfresh basil - to serve, finely chopped, loosely packed
sea salt and freshly ground black pepper – to tasteSee 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).
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. It 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.