Heart Healthy Mediterranean Chickpea & Vegetable Stew
The Mediterranean diet includes an abundance of vegetables, legumes, and fresh herbs. Choosing more plant-based ingredients ensures you consume plenty of fiber, vitamins, minerals, and antioxidants while avoiding inflammatory sugars, saturated and/or trans fats, and processed foods.
The vegetables in this recipe can be adapted to what you have on hand or whatever is in season. Here, we used onion, garlic, carrots, bell pepper, tomatoes, spinach, and fresh parsley, but you can also try adding zucchini or mushrooms for even more plant-based variety.
Legumes, like the chickpeas in this recipe, are a good source of protein, fiber, folate, and iron. Eating more fiber-rich foods like vegetables and legumes may help manage appetite, enhance digestion, and support weight management and heart health.
Other key components of the Mediterranean diet include healthy fats and whole grains. This stew is made with olive oil, pine nuts, and a bit of feta cheese for flavor and heart-healthy fat. We suggest serving this stew alongside brown rice for additional fiber.
2 tbsp olive oil
1 medium yellow onion, chopped
4 garlic cloves, minced
2 medium carrots, diced
1 red bell pepper, deseeded and chopped
2 tsp dried oregano
1 tsp paprika
1 tsp sea salt
½ tsp ground cumin
½ tsp black pepper
1 14.5 oz can fire roasted diced tomatoes
½ cup vegetable stock
2 tsp balsamic vinegar
2 15 oz cans chickpeas, drained and rinsed
2 cups baby spinach
juice of ½ lemon
⅓ cup crumbled feta cheese
¼ cup fresh parsley, finely chopped
¼ cup pine nuts, toasted
2 ½ cups cooked brown rice
- Heat olive oil in a skillet over medium heat.
- Add onion and garlic. Saute until onions are softened and translucent, about 3-4 minutes.
- Add carrots and pepper. Saute additional 3-4 minutes or until vegetables begin to soften.
- Stir in oregano, paprika, sea salt, cumin, black pepper, diced tomatoes, vegetable stock, and balsamic vinegar. Bring the mixture to a simmer. Let simmer 5-10 minutes
- Add chickpeas and spinach, cooking over medium-low heat until chickpeas are warmed through and spinach begins to wilt.
- Remove from heat and stir in lemon juice, feta cheese, parsley, and pinenuts.
- Serve stew with brown rice. Garnish with additional chopped parsley and lemon wedges, if desired.
Recipe makes approximately 7.5 cups of stew or 5 1.5 cup servings.
Protein: 16 grams
Fat: 16 grams
Carbohydrate: 69 grams
Fiber: 11 grams
- Tags: Diet & Recipes
- Blog Contributor