Description
This Hearty Mediterranean Vegetarian Stew is a flavorful and nutritious dish packed with a variety of vegetables, chickpeas, and fragrant spices. Perfectly simmered to meld the robust flavors, it’s served over quinoa or couscous for a wholesome and satisfying meal that’s both comforting and vibrant.
Ingredients
Scale
Vegetables and Legumes
- 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
- 1 can (28 ounces) diced tomatoes, undrained
- 1 can (15 ounces) chickpeas, drained and rinsed
Liquids and Oils
- 2 tablespoons olive oil
- 4 cups vegetable broth
- Juice of 1 lemon
Spices and 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
To Serve
- Cooked quinoa or couscous, for serving
Instructions
- Heat and Sauté Onion: Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent and soft, about 5 minutes.
- Add Garlic: Stir in the minced garlic and sauté for an additional 1 minute until fragrant, taking care not to burn it.
- Sauté Vegetables: Add the chopped red and yellow bell peppers, carrots, zucchinis, and cubed eggplant to the pot. Cook, stirring occasionally, for 8-10 minutes until the vegetables begin to soften.
- Add Tomatoes and Chickpeas: Pour in the diced tomatoes with their juice and the drained chickpeas. Stir to combine all ingredients evenly.
- Season and Boil: Add the vegetable broth, smoked paprika, ground cumin, dried oregano, crushed red pepper flakes (if using), salt, and black pepper. Stir well and bring the stew to a boil over medium-high heat.
- Simmer the Stew: Once boiling, reduce the heat to low, cover the pot, and let the stew simmer gently for 20-25 minutes. Stir occasionally to prevent sticking and ensure even cooking, until the vegetables are tender and flavors meld together.
- Adjust Seasoning: Taste the stew and adjust seasoning to preference, adding more salt or pepper as needed.
- Finish with Freshness: Stir in the chopped fresh parsley and lemon juice. Allow the stew to sit covered for a few minutes off heat so the flavors can meld fully.
- Serve: Ladle the stew hot over cooked quinoa or couscous for a complete and hearty meal.
Notes
- You can substitute any seasonal vegetables you have on hand for added variety.
- For a gluten-free meal, opt for quinoa instead of couscous.
- Adjust the amount of crushed red pepper flakes to control the heat level.
- Leftovers store well in the refrigerator for up to 4 days and reheat beautifully.
- This stew freezes well for up to 3 months; thaw overnight before reheating.
