Baked Lemon-Garlic Mediterranean Chickpea Stew
A vibrant Mediterranean stew featuring tender chickpeas simmered in a bright lemon-garlic tomato sauce, finished with fresh herbs and a touch of olive oil. This mediterranean-inspired vegan (vegetarian, gluten free) ready in about 45 minutes pairs canned chickpeas, drained and rinsed, olive oil, medium yellow onion, diced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 cups canned chickpeas, drained and rinsed
- 3 tbsp olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 14 oz canned crushed tomatoes
- 1 tsp lemon zest
- 3 tbsp lemon juice
- 1 tsp dried oregano
- 1/2 tsp smoked paprika
- 1 cup vegetable broth
- 1/4 cup fresh parsley, chopped
- 1 tsp sea salt
- 1/2 tsp black pepper
Instructions
- Step 1: Preheat oven to 375°F. In a large oven-safe skillet, heat 3 tbsp olive oil over medium heat. Add 1 medium diced yellow onion and sauté for 5 minutes until softened and translucent.
- Step 2: Add 4 minced garlic cloves, 1 tsp dried oregano, and 1/2 tsp smoked paprika to the skillet. Cook, stirring, for 1 minute until fragrant.
- Step 3: Pour in 14 oz canned crushed tomatoes, 1 cup vegetable broth, 2 cups drained and rinsed canned chickpeas, 1 tsp sea salt, and 1/2 tsp black pepper. Stir to combine.
- Step 4: Stir in 1 tsp lemon zest and 3 tbsp lemon juice. Bring the mixture to a gentle simmer over medium heat, cooking for 5 minutes to meld flavors.
- Step 5: Transfer the skillet to the preheated oven and bake uncovered for 20 minutes until the stew thickens slightly and chickpeas are tender.
- Step 6: Remove from oven and sprinkle 1/4 cup chopped fresh parsley over the top before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Baked Lemon-Garlic Mediterranean Chickpea Stew take to make?
Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Baked Lemon-Garlic Mediterranean Chickpea Stew?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Baked Lemon-Garlic Mediterranean Chickpea Stew?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Baked Lemon-Garlic Mediterranean Chickpea Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Baked Lemon-Garlic Mediterranean Chickpea Stew vegetarian?
Yes — this recipe is tagged vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
