Description
This Hearty Mediterranean Vegetarian Stew is a flavorful and wholesome dish packed with colorful vegetables, chickpeas, and aromatic spices. Slow-simmered to blend the vibrant flavors, it makes a perfect comforting meal served over quinoa or couscous, ideal for a nutritious vegetarian option.
Ingredients
Scale
Vegetables and Legumes
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 3 medium carrots, sliced
- 2 medium zucchinis, sliced
- 1 eggplant, cubed
- 1 can (15 ounces) chickpeas, drained and rinsed
Liquids and Broth
- 2 tablespoons olive oil
- 1 can (28 ounces) diced tomatoes, undrained
- 4 cups vegetable broth
Spices and Seasonings
- 2 teaspoons smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper flakes (optional, for heat)
- Salt and freshly ground black pepper to taste
Finishing Touches
- 1/4 cup chopped fresh parsley
- Juice of 1 lemon
- Cooked quinoa or couscous, for serving
Instructions
- Prepare the base: Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes, to develop a flavorful foundation for the stew.
- Add garlic: Stir in the minced garlic and cook for an additional 1 minute until fragrant, ensuring the garlic releases its aroma without burning.
- Sauté vegetables: Add the chopped red and yellow bell peppers, carrots, zucchinis, and eggplant to the pot. Sauté for 8-10 minutes until the vegetables start to soften, stirring occasionally to prevent sticking.
- Add tomatoes and chickpeas: Pour in the diced tomatoes with their juice along with the drained chickpeas. Stir well to combine all ingredients evenly.
- Season and add broth: Add the vegetable broth, smoked paprika, ground cumin, dried oregano, crushed red pepper flakes (if using), salt, and freshly ground black pepper. Stir to mix the spices thoroughly and bring the mixture to a boil.
- Simmer the stew: Reduce heat to a simmer, cover the pot, and cook for 20-25 minutes. Stir occasionally until the vegetables are tender and all flavors are well melded together.
- Adjust seasoning: Taste the stew and adjust salt or pepper as needed to balance the flavors according to your preference.
- Finish and serve: Stir in the chopped fresh parsley and lemon juice just before serving to add freshness and brightness. Let the stew sit for a few minutes to allow the flavors to harmonize. Serve hot over cooked quinoa or couscous for a complete meal.
Notes
- For a spicier stew, increase the crushed red pepper flakes or add a pinch of cayenne pepper.
- You can substitute eggplant with other vegetables like mushrooms or sweet potatoes according to preference or seasonality.
- Leftovers keep well in the refrigerator for up to 4 days and taste even better the next day as flavors continue to meld.
- For added protein, consider topping with crumbled feta or a dollop of Greek yogurt if not strictly vegan.
- Serve with crusty bread if you want to add a hearty side instead of quinoa or couscous.
