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Vegan Mediterranean Chickpea Stew Recipe

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★★★★★

4.5 from 74 reviews

This Vegan Mediterranean Chickpea Stew is a quick and hearty plant-based dish featuring tender chickpeas simmered in savory pasta sauce with garlic, onions, and fresh spinach. Served over cooked white rice and garnished with fresh parsley and lemon wedges, it offers a vibrant combination of flavors and textures perfect for a nutritious and satisfying meal.

Ingredients

Scale

Stew Ingredients

  • 1 tablespoon canola oil
  • 1 large clove of garlic, diced
  • 1 small red onion, diced
  • ½ cup pasta sauce
  • 7 ounces cooked chickpeas (about half a can)
  • 1 handful baby spinach

To Serve

  • 7 ounces cooked white rice
  • Fresh parsley leaves (for garnish)
  • Lemon wedges (for garnish)

Instructions

  1. Heat the pan: Place your pan over high heat and add the canola oil, allowing it to get hot before adding other ingredients.
  2. Sauté onions and garlic: Add the diced red onion and garlic to the hot oil and cook for about one minute, stirring constantly to prevent burning and to release their flavors.
  3. Add pasta sauce: Pour in the pasta sauce and reduce the heat to medium, stirring to combine all ingredients evenly.
  4. Simmer with chickpeas and spinach: Once the sauce begins to simmer, add the cooked chickpeas and baby spinach. Stir well and cook for an additional two minutes until the spinach wilts and the chickpeas are heated through.
  5. Serve: Remove the stew from heat. Serve it over the warm cooked white rice. Garnish with fresh parsley leaves and a lemon wedge to add a bright, fresh finish.

Notes

  • You can substitute baby spinach with kale or Swiss chard for a different texture and taste.
  • Use cooked chickpeas from a can or home-cooked, drained thoroughly to avoid excess liquid.
  • This stew pairs well with quinoa or couscous as an alternative to white rice.
  • Adjust the seasoning with salt and pepper as needed to suit your taste before serving.
  • Adding a pinch of smoked paprika or cumin can enhance the Mediterranean flavor profile.

Keywords: Vegan Chickpea Stew, Mediterranean Vegan Stew, Healthy Vegan Dinner, Chickpea Recipes, Quick Vegan Meals

Find it online: https://miarosetti.com/vegan-mediterranean-chickpea-stew-recipe/