Mediterranean Diet Chickpea and Vegetable Stew that is especially perfect on a cold weather kind of a day.
This simple stew recipe tastes both savory and rich thanks to all of the tasty vegetables that have gone into it.
Mediterranean Diet Chickpea and Vegetable Stew is also a vegan favorite.
With a vegetable stock base, this recipe has so many options for add ins.
I like how the chickpeas make this feel like a real stew as well!
Did you try my Vegan Irish Stew recipe?
That Irish inspired stew is another great tasting vegan idea. Both this chickpea stew and and that Irish stew are perfect ideas especially for a cold day!
To make this recipe you will need a vegetable stock base. You can make your own or use a premade vegetable stock like on of these.
Frequently asked questions about vegan stew.
Stew is traditionally a mix of meat, vegetables, and seasonings cooked in a liquid base. Think of stew as thick soup with hearty ingredients.
Regular stew gets its hearty texture from the meat that is added and the fat that is cooked from the meat. Vegan stew uses vegetables and other ingredients to make it hearty.
A good stew is one that is full of flavor and is satisfying.
The flavor of course comes from the ingredients that are added to it.
For many, stew is a meal in itself.
That is, there is a variety of ingredients that are added to the stew that makes it possible to be satisfied without other foods added to the meal.
Tips for making a great stew.
This is one of those recipes that I like to divide into batches. I will serve some stew right away and freeze the rest away for later.
Here are some more great tips for you.
- While I have listed the vegetables that my stew has included, you are welcome to add additional or substitutes as desired. Chopped celery, canned corn, or peas would go nicely in this stew.
- Make this into soup. Simply add additional vegetable stock to thin it out.
- Or, for like a thicker texture stew add a thickener such as cornflour. Combine one to two tablespoons with equal amounts of water and add it to the stew one minute before removing it from the stove.
How to store this homemade stew.
Leftover stew should be covered and refrigerated (about five days) or frozen once cooled (think zip top bags!). You may need to add additional stock or water as needed before serving again.
By the way, while you are here you may also be interested in these ideas.
- Mediterranean Diet Zucchini Coffee Cake
- Bruschetta Pasta Salad
- Mediterranean Diet Chocolate Zucchini Bread .
- Vegan Orange Pecan Bundt Cake
- Mediterranean Diet Summer Potato Salad
- Vegan Puttanesca Spaghetti
- Mediterranean Diet Tomato Soup
- Easy Chocolate Chip Hummus
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About this recipe for chickpea and vegetable stew.
This is a simple meatless recipe for homemade stew.
It is friendly to the Mediterranean, Vegetarian, and Vegan diets.
To make this stew we will start with a basic vegetable base.
Then we will add the vegetables ac chickpeas to the base.
This stew tastes great when served with a side salad or as desired.
Ingredients needed to make homemade Mediterranean diet stew.
- Vegetable Stock This is the base of the stew.
- Olive Oil Used for sautéing the garlic and onion.
- Garlic Cloves You cloves should be minced or chopped.
- Onion A medium onion that is chopped.
- Diced Tomatoes Canned insperfect for this recipe.
- Carrot Peeled and cut into pieces or diced.
- Sweet Potato Diced and added for color and texture.
- Chickpeas Canned chickpeas with or without the liquid.
- Balsamic Vinegar Helps to balance out the flavors.
- Seasonings as desired. This can include Italian Seasonings, Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper.
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How to make Mediterranean Diet Chickpea and Vegetable Stew
Yields 4 serves
Prep Time 50 minutes
- Start by heating your vegetable stock in a large pot or Dutch oven on low medium heat.
- While the stock is heating, in a skillet on low medium heat, heat your olive oil for one minute. Then add the garlic and saute for another minute before adding the onions. Cook this until the onion is translucent (about three minutes).
- Transfer the garlic and onion to the pot with the stock and then add the tomatoes, sweet potatoes. Bring this to a boil and cook until the sweet potatoes are tender (25-30 minutes).
- Next, add the chickpeas and vinegar along with any desired seasonings and cook for another ten minutes, stirring as needed.
- Allow the stew to cool as needed before serving.
Expert Tip👉 Transfer the ingredients to a slow cooker set on low or warm to serve to a crowd.
👇👇👇 Related recipes you may also be interested in.👇👇👇
Table of contents for this recipe.
Mediterranean Diet Chickpea and Vegetable Stew, a healthy and delicious warm vegan recipe packed with vegetables and goodness.
Mediterranean Diet Chickpea and Vegetable Stew,
Ingredients
- 4 cups Vegetable Stock
- 1 tbsp Olive Oil
- 3 Garlic -chopped or minced
- ⅓ cup Onion -chopped
- ⅓ cup Carrot -sliced
- 28 oz Tomatoes -diced
- 1 Sweet Potato -peeled/chopped
- 30 oz Chickpeas
- 2 tbsp Balsamic Vinegar
Seasonings as desired. This can include Italian Seasonings, Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper.
Instructions
- Start by heating your vegetable stock in a large pot or Dutch oven on low medium heat.
- While the stock is heating, in a skillet on low medium heat, heat your olive oil for one minute. Then add the garlic and saute for another minute before adding the onions. Cook this until the onion is translucent (about three minutes).
- Transfer the garlic and onion to the pot with the stock and then add the tomatoes, sweet potatoes. Bring this to a boil and cook until the sweet potatoes are tender (25-30 minutes).
- Next, add the chickpeas and vinegar along with any desired seasonings and cook for another ten minutes, stirring as needed. Allow the stew to cool as needed before serving.
Recipe Notes
Also, please see the actual recipe post for further details on this recipe. Nutritional Information is only an estimate and can vary especially with ingredients that are used. See Foodwineandlove.com for details on this recipe.
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Nutrition
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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