Description
This Hearty Mediterranean Vegetarian Stew is a flavorful and nourishing dish packed with a variety of vegetables, chickpeas, and aromatic spices. Slow-simmered to perfection, it features a rich tomato base complemented by smoked paprika, cumin, and fresh herbs, making it a wholesome and satisfying meal ideal for vegetarians seeking a taste of the Mediterranean.
Ingredients
Scale
Vegetables
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 3 medium carrots, sliced
- 2 medium zucchinis, sliced
- 1 eggplant, cubed
Pantry Items
- 2 tablespoons olive oil
- 1 can (28 ounces) diced tomatoes, undrained
- 1 can (15 ounces) chickpeas, drained and rinsed
- 4 cups vegetable broth
Spices & Herbs
- 2 teaspoons smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper flakes (optional, for heat)
- Salt and freshly ground black pepper to taste
- 1/4 cup chopped fresh parsley
- Juice of 1 lemon
Serving Suggestion
- Cooked quinoa or couscous, for serving
Instructions
- Heat the oil: Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
- Sauté garlic: Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
- Cook vegetables: Add the chopped red and yellow bell peppers, carrots, zucchinis, and eggplant to the pot. Sauté for 8-10 minutes, until the vegetables start to soften.
- Add tomatoes and chickpeas: Pour in the diced tomatoes with their juice and the chickpeas. Stir well to combine.
- Season and simmer: Add the vegetable broth, smoked paprika, ground cumin, oregano, crushed red pepper flakes, salt, and black pepper. Bring the stew to a boil.
- Simmer the stew: Reduce the heat to a simmer, cover, and cook for 20-25 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.
- Adjust seasoning: Taste and adjust seasoning, adding more salt or pepper if necessary.
- Finish with fresh herbs and lemon: Before serving, stir in the chopped parsley and lemon juice. Let the stew sit for a few minutes to allow the flavors to combine.
- Serve: Serve hot over cooked quinoa or couscous for a complete and satisfying meal.
Notes
- For added protein, you can include other beans such as kidney beans or cannellini beans.
- If you prefer a spicier stew, increase the crushed red pepper flakes or add a dash of cayenne pepper.
- This stew can be stored in the refrigerator for up to 4 days and tastes even better the next day as flavors meld.
- It freezes well; portion and freeze leftovers for quick future meals.
- Use fresh herbs like basil or thyme for a different flavor twist.
- Serve with crusty bread as an alternative to quinoa or couscous.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
