One-Pot Mediterranean Chickpea and Vegetable Stew

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-29 · Updated 2026-04-29

A hearty, wholesome stew combining chickpeas, seasonal vegetables, and Mediterranean spices simmered to tender perfection in one pot. This mediterranean-inspired one pot (vegetarian, gluten free) ready in about 45 minutes pairs extra virgin olive oil, yellow onion, garlic cloves 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 rice, quinoa, or a quick salad. 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

• 3 tbsp extra virgin olive oil
• 1 medium, diced yellow onion
• 4, minced garlic cloves
• 2 medium, diced carrots
• 1 large, chopped red bell pepper
• 1 medium, diced zucchini
• 2 cups, drained and rinsed canned chickpeas
• 1 can (14.5 oz) diced tomatoes
• 3 cups vegetable broth
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 1 1/2 tsp salt
• 1/2 tsp black pepper
• 2 tbsp fresh lemon juice
• 1/4 cup chopped fresh parsley

Instructions

1. Step 1: Heat 3 tbsp extra virgin olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and sauté for 4 minutes until softened and translucent.
2. Step 2: Stir in 4 minced garlic cloves, 2 diced medium carrots, and 1 large chopped red bell pepper, cooking for 5 minutes until vegetables begin to soften and garlic is fragrant.
3. Step 3: Add 1 medium diced zucchini, 2 cups drained and rinsed canned chickpeas, 1 can (14.5 oz) diced tomatoes with juices, and 3 cups vegetable broth to the pot. Stir to combine.
4. Step 4: Season with 1 tsp ground cumin, 1 tsp smoked paprika, 1 tsp dried oregano, 1 1/2 tsp salt, and 1/2 tsp black pepper. Bring the stew to a simmer, then reduce heat to low and cover. Cook gently for 25 minutes until all vegetables are tender and flavors meld.
5. Step 5: Remove from heat and stir in 2 tbsp fresh lemon juice and 1/4 cup chopped fresh parsley for brightness before serving.