Oven-Roasted Mediterranean Chickpea and Vegetable Stew

By AislePrompt Editorial · Published 2026-05-13 · Updated 2026-05-13

A hearty and flavorful stew featuring roasted chickpeas and seasonal vegetables simmered in a rich tomato and herb broth. This Mediterranean-inspired vegetarian recipe, ready in about 55 minutes, pairs chickpeas (canned, drained and rinsed), extra virgin olive oil, red 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

• 1.5 cups chickpeas (canned, drained and rinsed)
• 3 tbsp extra virgin olive oil
• 1 medium, diced into 1/2-inch pieces red bell pepper
• 1 medium, diced into 1/2-inch pieces zucchini
• 1 large, diced yellow onion
• 4, minced garlic cloves
• 14 oz canned crushed tomatoes
• 2 cups vegetable broth
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp smoked paprika
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp, chopped fresh parsley
• 1 tbsp lemon juice

Dutch ovens worth buying for low-and-slow cooking → Best Dutch Ovens for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Preheat your oven to 425°F. Toss 1.5 cups canned chickpeas with 2 tbsp extra virgin olive oil, 1/2 tsp salt, 1/4 tsp black pepper, and 1/2 tsp smoked paprika on a baking sheet. Roast for 20 minutes until crispy and golden.
2. Step 2: While chickpeas roast, heat 1 tbsp extra virgin olive oil in a large pot over medium heat. Add 1 large diced yellow onion and sauté for 5 minutes until softened and translucent.
3. Step 3: Add 4 minced garlic cloves, 1 tsp dried oregano, and 1 tsp dried thyme to the pot. Cook for 1-2 minutes until fragrant.
4. Step 4: Stir in 1 diced red bell pepper and 1 diced zucchini, cooking for 5 minutes until vegetables start to soften.
5. Step 5: Pour in 14 oz canned crushed tomatoes and 2 cups vegetable broth. Bring to a simmer and cook uncovered for 10 minutes to thicken the sauce.
6. Step 6: Add the roasted chickpeas to the pot, stir gently, and cook for another 5 minutes to meld flavors.
7. Step 7: Remove from heat and stir in 2 tbsp chopped fresh parsley and 1 tbsp lemon juice for brightness. Adjust seasoning with salt and pepper if needed.