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There’s something incredibly comforting about a pot of stew simmering away on the stove, isn’t there? Especially when it’s packed with the vibrant, sun-drenched flavors of the Mediterranean. This isn’t a heavy, winter-weight stew—it’s something lighter, brighter, but just as soul-satisfying. We’re talking tender chunks of zucchini and eggplant, sweet bell peppers, and creamy chickpeas, all swimming in a fragrant tomato broth infused with garlic, oregano, and a hint of smoky paprika. Honestly, the aroma that fills your kitchen is half the reward. This Mediterranean Vegetable and Chickpea Stew is my go-to for a busy weeknight that still feels special, a meal that’s effortlessly vegan and gluten-free, and a fantastic way to celebrate the best of what’s in season. It comes together in one pot, which means cleanup is a dream, and it tastes even better the next day. So, grab your favourite Dutch oven or heavy-bottomed pot, and let’s make a little bit of Mediterranean sunshine, no matter the weather outside.

Recipe Overview

Why You’ll Love This Mediterranean Vegetable and Chickpea Stew

It’s a true one-pot wonder. From sautéing the aromatics to simmering the final stew, everything happens in a single pot. This means maximum flavour development with minimal cleanup—a win-win in my book, especially on a weeknight.
The flavours are incredibly vibrant and deep. You might think a vegetable stew could be a bit simple, but the combination of sweet paprika, earthy oregano, and a touch of tomato paste creates a rich, savoury base that the vegetables just soak up. It’s honestly so satisfying.
It’s wonderfully flexible. Don’t have an eggplant? Swap in some mushrooms. Not a fan of zucchini? Green beans would be lovely. This recipe is a fantastic template for using whatever vegetables you have on hand, making it a great fridge-cleaner meal.
It’s a meal that truly gets better with time. While delicious straight away, the flavours meld and deepen beautifully overnight. Making a big batch for lunches throughout the week is a seriously smart move—you’ll thank yourself later.

Ingredients & Tools

2 tbsp olive oil
1 large yellow onion, diced
4 cloves garlic, minced
1 large red bell pepper, chopped into 1-inch pieces
1 medium eggplant, cut into ½-inch cubes
1 medium zucchini, cut into ½-inch cubes
2 tbsp tomato paste
1 tsp smoked paprika
1 tsp dried oregano
½ tsp red pepper flakes (optional, for heat)
1 (400g) can chopped tomatoes
2 (400g) cans chickpeas, rinsed and drained
500 ml vegetable broth
1 bay leaf
Salt and black pepper to taste
To serve: Fresh parsley or basil, lemon wedges, crusty bread

Tools: A large Dutch oven or heavy-bottomed pot with a lid.

The quality of your ingredients really shines here, so use the best you can. A good, rich vegetable broth makes a difference, and don’t skip salting the eggplant—it’s a small step that ensures a perfect texture.

Serves: 4-6 | Prep Time: 20 minutes | Cook Time: 35 minutes | Total Time: 55 minutes

Before You Start: Tips & Ingredient Notes

Don’t skip salting the eggplant. This might seem like an extra step, but it’s crucial. Salting draws out excess moisture and bitterness, resulting in tender, not mushy or watery, eggplant cubes in your final stew. Just cube it, toss with a teaspoon of salt, and let it sit in a colander for 15-20 minutes before patting it dry.
Chop your vegetables uniformly. Aim for similar-sized pieces (about ½-inch cubes for the eggplant and zucchini). This ensures everything cooks at the same rate, so you don’t end up with some pieces turning to mush while others are still crunchy.
Take your time with the tomato paste. When you add the tomato paste to the pot, let it cook for a minute or two, stirring constantly. You’ll notice its colour darken slightly and its aroma become sweeter and richer. This “toasting” step deepens the entire flavour base of the stew.
Rinse those chickpeas! Always give canned chickpeas a good rinse under cold water to remove the starchy liquid they’re packed in. This helps keep your stew from becoming cloudy or overly thick.

How to Make Mediterranean Vegetable and Chickpea Stew

Step 1: Prepare the eggplant. First things first, cube your eggplant and toss it with a good pinch of salt in a colander. Set this aside for at least 15 minutes while you prep the other vegetables. You’ll see beads of moisture appear on the surface—that’s exactly what we want. After it has sat, thoroughly pat the cubes dry with paper towels. This step is your secret weapon against a watery stew.

Step 2: Sauté the aromatics. Heat the olive oil in your large Dutch oven or pot over medium heat. Add the diced onion and cook for about 5-7 minutes, until it becomes soft and translucent. Now, add the minced garlic and cook for just another minute until it’s wonderfully fragrant—be careful not to let it burn, as it can turn bitter quickly.

Step 3: Build the flavour base. Stir in the chopped red bell pepper and your dried, cubed eggplant. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften. Now, push them to the side a little and add the tomato paste, smoked paprika, oregano, and red pepper flakes (if using) directly to the centre of the pot. Let the tomato paste cook for a full minute, stirring it around—this is where you build that deep, savoury foundation.

Step 4: Combine and simmer. Pour in the canned chopped tomatoes, the rinsed chickpeas, and the vegetable broth. Add the bay leaf and give everything a really good stir, scraping up any browned bits from the bottom of the pot—that’s pure flavour! Bring the stew to a lively simmer, then reduce the heat to low, cover the pot, and let it cook for 15 minutes.

Step 5: Add the zucchini. After 15 minutes, stir in the cubed zucchini. The trick here is to add it later, as it cooks faster than the eggplant and bell pepper. Re-cover the pot and let the stew simmer for another 10-15 minutes, or until the zucchini is just tender but still holds its shape. You don’t want it to turn to mush.

Step 6: Final season and serve. Remove the pot from the heat. Take out the bay leaf—its job is done! Now, taste the stew and season generously with salt and black pepper. The amount of salt needed will depend on your vegetable broth, so trust your palate. Let it sit for a couple of minutes before serving, allowing the flavours to settle. Finish with a generous handful of fresh parsley or basil and a big squeeze of lemon juice to make all the flavours pop.

Serving Suggestions

Complementary Dishes

A big wedge of crusty bread — Honestly, this is non-negotiable. You’ll want something to sop up every last bit of that delicious, tomatoey broth. A rustic sourdough or a warm baguette is perfect for the job.
A simple quinoa or couscous — For a more substantial meal, spoon the stew over a fluffy bed of plain quinoa or couscous. The grains absorb the sauce beautifully and make the dish even more filling.
A sharp, green side salad — Something with a lemony vinaigrette and maybe some shaved fennel or radishes provides a crisp, refreshing contrast to the warm, rich stew.

Drinks

A crisp, dry rosé — The berry notes and acidity in a good rosé are a fantastic match for the tomatoes and herbs in the stew. It just feels right.
A citrusy pale ale or IPA — If you prefer beer, the hoppy, citrus flavours can really stand up to the savoury depth of the dish without overpowering it.
Sparkling water with lemon — For a non-alcoholic option, the bubbles and citrus cleanse the palate between bites, making each spoonful taste bright and new.

Something Sweet

Lemon olive oil cake — The bright, zesty flavour of a simple lemon cake echoes the lemon squeezed over the stew, creating a lovely, cohesive end to the meal.
A bowl of fresh figs with honey — This is so simple yet so elegant. The sweetness of the figs and honey is a beautiful, light finish after the savoury stew.
Dark chocolate and orange segments — A few squares of high-quality dark chocolate and some fresh orange segments offer a bittersweet, refreshing end that doesn’t feel too heavy.

Top Mistakes to Avoid

Mistake: Not salting the eggplant. I know I’ve mentioned it, but it’s the number one reason for a watery stew. The eggplant acts like a sponge, and if it’s full of its own water, it can’t absorb the delicious flavours of the broth, diluting the entire dish.
Mistake: Overcooking the zucchini. Adding the zucchini too early or letting the stew boil vigorously after it’s in will turn it to a mushy, unappealing texture. We want it tender-crisp, adding a nice textural contrast.
Mistake: Skipping the lemon juice at the end. This might seem like a garnish, but it’s a crucial seasoning element. The acidity of the lemon juice brightens all the other flavours and cuts through the richness. Don’t forget it!
Mistake: Underseasoning. Because this is a vegetable-based stew, it needs a generous hand with salt and pepper. Taste at the end and don’t be shy—season in stages until the flavours truly sing.

Expert Tips

Tip: Make it a day ahead. Seriously, this stew is a meal-prepper’s dream. The flavours have time to mingle and intensify overnight in the fridge. Just reheat it gently on the stove, adding a splash of water or broth if it’s thickened up too much.
Tip: Add a Parmesan rind. If you’re not strictly vegan, toss a leftover Parmesan rind into the pot while the stew simmers. It melts into the broth, adding an incredible layer of umami richness that is just… chef’s kiss.
Tip: Create a textured broth. For a thicker, more rustic stew, use a potato masher to lightly mash a small portion of the chickpeas and vegetables against the side of the pot about halfway through cooking. This will naturally thicken the liquid.
Tip: Freeze it beautifully. This stew freezes exceptionally well. Cool it completely, then portion it into airtight containers, leaving a little space for expansion. It will keep for up to 3 months. Thaw overnight in the fridge before reheating.

FAQs

Can I use different vegetables?
Absolutely! This recipe is very adaptable. Sweet potatoes or butternut squash would add a lovely sweetness, mushrooms would contribute a meaty texture, and spinach or kale stirred in at the very end would wilt perfectly. Just keep in mind cooking times—add harder veggies like carrots earlier, and softer greens later.

My stew is too thin. How can I thicken it?
The easiest way is to simply let it simmer uncovered for an extra 5-10 minutes, which will allow some of the liquid to evaporate. Alternatively, you can mix a tablespoon of tomato paste with a little of the stew liquid to form a slurry, then stir it back in. For a gluten-free thickener, a teaspoon of cornstarch mixed with water will also do the trick.

Is this stew freezer-friendly?
It’s one of the best freezer meals! Cool it completely before transferring to freezer-safe containers. It will keep for up to 3 months. The texture of the zucchini might soften a bit upon thawing and reheating, but the flavour will be fantastic. Reheat gently on the stove from thawed.

Can I make this in a slow cooker?
You can! Sauté the onions, garlic, and tomato paste as described in the recipe first to build flavour. Then, transfer everything except the zucchini to the slow cooker. Cook on low for 6-7 hours or high for 3-4 hours. Stir in the zucchini during the last 30 minutes of cooking.

What can I use instead of chickpeas?
Butter beans (lima beans) or cannellini beans would be excellent substitutes, offering a similarly creamy texture. If you’re not concerned about keeping it vegan, cooked, shredded chicken added at the end of cooking would also work well, but the chickpeas are really perfect here for their heartiness.

Mediterranean Vegetable And Chickpea Stew

Name: Mediterranean Vegetable And Chickpea Stew
Yield: 4-6 servings
Cuisine: mediterranean
Ingredients: 2 tbsp olive oil; 1 large yellow onion; 4 cloves garlic; 1 large red bell pepper; 1 medium eggplant; 1 medium zucchini; 2 tbsp tomato paste; 1 tsp smoked paprika; 1 tsp dried oregano; ½ tsp red pepper flakes; 1 can chopped tomatoes; 2 cans chickpeas; 500 ml vegetable broth; 1 bay leaf; salt and black pepper

Cost Level budget-friendly

Category healthy lunch

Difficulty easy

Cuisine Mediterranean

Servings 4-6

Total Time 55 minutes

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Whip up a vibrant Mediterranean Vegetable & Chickpea Stew! This easy one-pot recipe is vegan, gluten-free, & packed with flavor. Perfect for a healthy, soul-satisfying weeknight meal.

Ingredients

2 tbsp olive oil
1 large yellow onion (diced)
4 cloves garlic (minced)
1 large red bell pepper (chopped into 1-inch pieces)
1 medium eggplant (cut into ½-inch cubes)
1 medium zucchini (cut into ½-inch cubes)
2 tbsp tomato paste
1 tsp smoked paprika
1 tsp dried oregano
½ tsp red pepper flakes (optional, for heat)
1 can chopped tomatoes (400g can)
2 cans chickpeas (400g cans, rinsed and drained)
500 ml vegetable broth
1 bay leaf
salt and black pepper (to taste)

Instructions

01
Prepare the eggplant. First things first, cube your eggplant and toss it with a good pinch of salt in a colander. Set this aside for at least 15 minutes while you prep the other vegetables. You'll see beads of moisture appear on the surface—that's exactly what we want. After it has sat, thoroughly pat the cubes dry with paper towels. This step is your secret weapon against a watery stew.
02
Sauté the aromatics. Heat the olive oil in your large Dutch oven or pot over medium heat. Add the diced onion and cook for about 5-7 minutes, until it becomes soft and translucent. Now, add the minced garlic and cook for just another minute until it's wonderfully fragrant—be careful not to let it burn, as it can turn bitter quickly.
03
Build the flavour base. Stir in the chopped red bell pepper and your dried, cubed eggplant. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften. Now, push them to the side a little and add the tomato paste, smoked paprika, oregano, and red pepper flakes (if using) directly to the centre of the pot. Let the tomato paste cook for a full minute, stirring it around—this is where you build that deep, savoury foundation.
04
Combine and simmer. Pour in the canned chopped tomatoes, the rinsed chickpeas, and the vegetable broth. Add the bay leaf and give everything a really good stir, scraping up any browned bits from the bottom of the pot—that's pure flavour! Bring the stew to a lively simmer, then reduce the heat to low, cover the pot, and let it cook for 15 minutes.
05
Add the zucchini. After 15 minutes, stir in the cubed zucchini. The trick here is to add it later, as it cooks faster than the eggplant and bell pepper. Re-cover the pot and let the stew simmer for another 10-15 minutes, or until the zucchini is just tender but still holds its shape. You don't want it to turn to mush.
06
Final season and serve. Remove the pot from the heat. Take out the bay leaf—its job is done! Now, taste the stew and season generously with salt and black pepper. The amount of salt needed will depend on your vegetable broth, so trust your palate. Let it sit for a couple of minutes before serving, allowing the flavours to settle. Finish with a generous handful of fresh parsley or basil and a big squeeze of lemon juice to make all the flavours pop.