🥘 Mediterranean Chickpea & Vegetable Stew

🍽️ Serves: 4

⏱️ Prep Time: 10 min
🔥 Cook Time: 25–30 min

🫘 Ingredients

Vegetables & Protein

• 2 tbsp extra virgin olive oil

• 1 medium onion, finely chopped

• 3 cloves garlic, minced

• 1 medium carrot, diced

• 1 medium zucchini, diced

• 1 red bell pepper, diced

• 1 can (400g) chickpeas, drained & rinsed

• 1 can (400g) diced tomatoes

Seasoning & Herbs

• 1 tsp ground cumin

• 1 tsp smoked paprika

  

  Korean-Style Grated Carrot Salad (Morkovcha)

• ½ tsp ground coriander (optional)

• ½ tsp chili flakes (optional heat)

• 1 tsp dried oregano

• Salt & pepper to taste

Liquids

• 1 ½ cups vegetable broth

Fresh Ingredients

• 2 cups fresh spinach, roughly chopped

• Fresh parsley or cilantro for garnish

• ½ lemon (juice squeezed in at the end)

👩‍🍳 Instructions

1. Sauté aromatics

   • Heat olive oil in a large pot.

   • Add onion & carrot → cook 5 minutes until softened.

   • Add garlic → cook 1 minute until fragrant.

     

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2. Cook vegetables

   • Stir in zucchini & bell pepper.

   • Season with cumin, smoked paprika, oregano, and pepper.

   • Cook 3–4 mins, letting spices toast slightly.

3. Add chickpeas & tomatoes

   • Add chickpeas + diced tomatoes + vegetable broth.

   • Stir well and bring to a boil.

4. Simmer

   • Reduce heat to low.

   • Cover and simmer 15 minutes until vegetables soften.

5. Add spinach & lemon

   • Stir in spinach until wilted (1–2 minutes).

     

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   • Squeeze lemon juice over top and adjust seasoning.

6. Serve warm

   • Garnish with fresh parsley or cilantro.

   • Optional: Serve with whole grain rice, quinoa, couscous, or crusty bread.

💪 Nutrition Highlights (per serving — approximate)

🔄 Variations

• Add sweet potato or eggplant for more depth

• Swap chickpeas with white beans or lentils

• Make spicy with Harissa or extra chili flakes

• Top with feta or yogurt (non-vegan)