Mediterranean Chickpea Stew

  • prep time1 min
  • total time 60 min
  • serves 2

This hearty soup is perfect on a chilly night.

408 Ratings
Directions for: Mediterranean Chickpea Stew


1 heads of garlic, unpeeled

1 Tbsp extra virgin olive oil

1 pinch freshly cracked black pepper and sea salt

3 scallions, thinly sliced

1 sweet red bell pepper, julienned

1 red finger hot chili pepper, seeds removed, minced

1 tsp paprika

½ tsp cumin

1 can whole, peeled, organic san marzano tomatoes, hand crushed (796mL)

pinch of brown sugar

2 cup chick peas

Zest of half a lemon

handful of fresh parsley, minced

5 large mint leaves, stacked, rolled up and sliced into ribbons (chiffonade)

toasted whole wheat pita, cut into wedges


1. Preheat oven to 400 degrees F (204 degrees C).

2. Slice the top off of the head of garlic; lay it on some aluminum foil and drizzle with olive oil and black pepper. Seal aluminum foil over garlic and roast for 40 minutes.

3. In a saucepan, heat olive oil over medium heat. Add peppers and scallions into the pan, stir and coat with salt, paprika and cumin. Pour in the hand-crushed tomatoes, brown sugar, sea salt and freshly cracked pepper. Let simmer for 20 minutes.

4. Peel 4 cloves of roasted garlic and crush with a fork. Add garlic, chick peas, lemon zest, mint and parsley to the stew then stir until heated through.

5. Ladle stew into big bowls and serve with toasted whole-wheat pita wedges.

See more: Vegan, Vegetarian, Healthy, Low-Fat, Vegetables, Main, Dinner, Lunch, European


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