Mediterranean Chickpea and Bell Pepper Stew
A warming stew featuring tender chickpeas and vibrant bell peppers simmered with garlic and fragrant herbs, ideal for a wholesome vegetarian dinner. This mediterranean-inspired vegan (vegetarian, gluten free) ready in about 45 minutes pairs drained and rinsed canned chickpeas, large, diced red bell pepper, large, diced yellow bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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, drained and rinsed canned chickpeas
- 1 large, diced red bell pepper
- 1 large, diced yellow bell pepper
- 3 tbsp olive oil
- 3, minced garlic cloves
- 1 medium, diced yellow onion
- 2 tbsp tomato paste
- 2 cups vegetable broth
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp dried thyme
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tbsp fresh lemon juice
- 1/4 cup chopped fresh parsley
Instructions
- Step 1: Heat 3 tbsp olive oil in a large pot over medium heat. Add 1 diced medium yellow onion and 3 minced garlic cloves, sautéing for 5 minutes until translucent and fragrant.
- Step 2: Stir in 2 tbsp tomato paste, 1 tsp smoked paprika, 1 tsp ground cumin, and 1/2 tsp dried thyme, cooking for 1 minute to release aromas.
- Step 3: Add 1 large diced red bell pepper and 1 large diced yellow bell pepper, cooking for 4 minutes until slightly softened.
- Step 4: Pour in 2 cups vegetable broth and add 2 cups drained and rinsed canned chickpeas. Season with 1 tsp salt and 1/2 tsp black pepper.
- Step 5: Bring to a boil, then reduce heat to low and simmer uncovered for 20 minutes until the stew thickens and flavors meld.
- Step 6: Stir in 1 tbsp fresh lemon juice and 1/4 cup chopped fresh parsley just before serving to brighten the dish.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Mediterranean Chickpea and Bell Pepper 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 Mediterranean Chickpea and Bell Pepper 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 large, diced red bell pepper from drying out.
Can I substitute ingredients in Mediterranean Chickpea and Bell Pepper 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 Mediterranean Chickpea and Bell Pepper 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 Mediterranean Chickpea and Bell Pepper 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.
