Description
This Mediterranean Chickpea & Artichoke Stew is a flavorful and hearty one-pot meal featuring creamy chickpeas, tender artichoke hearts, tomatoes, spinach, and aromatic Mediterranean herbs. Enhanced with fresh lemon juice and parsley, this stew offers a satisfying vegetarian dinner option that’s easy to prepare and perfect for a wholesome, comforting meal.
Ingredients
Legumes and Vegetables
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 can (14 oz) quartered artichoke hearts, drained
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 1 red bell pepper, diced
- 1 can (14.5 oz) diced tomatoes
- 2 cups baby spinach
Liquids and Oils
- 2 tbsp olive oil
- 2 cups vegetable broth
- 1 tbsp fresh lemon juice
Seasonings and Herbs
- 2 tbsp tomato paste
- 1 tsp dried oregano
- 1 tsp dried thyme
- ½ tsp smoked paprika
- ½ tsp ground cumin
- ½ tsp salt
- ½ tsp black pepper
- ¼ cup fresh parsley, chopped
Optional
- ¼ cup crumbled feta cheese
- Crusty bread or cooked quinoa, for serving
Instructions
- Heat the Oil: Warm 2 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat to create a fragrant base for the stew.
- Sauté Vegetables: Add the diced onion and red bell pepper, cooking them for 5 to 6 minutes until they soften and develop sweetness.
- Add Aromatics and Spices: Stir in the minced garlic, dried oregano, dried thyme, smoked paprika, and ground cumin. Cook this mixture for about 30 seconds until fragrant to release the flavors.
- Incorporate Tomato Paste: Add 2 tablespoons of tomato paste and cook for another minute, allowing it to caramelize slightly and deepen the stew’s flavor.
- Add Liquids, Chickpeas, and Seasoning: Mix in the diced tomatoes, vegetable broth, chickpeas, salt, and black pepper. Bring everything to a gentle simmer.
- Simmer to Thicken: Allow the stew to simmer uncovered for 15 to 20 minutes, which helps thicken the stew and meld the flavors together.
- Add Artichokes: Gently fold in the quartered artichoke hearts and let the stew simmer for an additional 5 minutes to warm the artichokes through.
- Wilt the Spinach: Stir in the baby spinach and cook for 2 to 3 minutes until the spinach is fully wilted and incorporated.
- Finish with Lemon and Parsley: Remove the stew from heat and stir in fresh lemon juice and chopped parsley to brighten the flavors.
- Adjust and Serve: Taste and adjust seasoning if necessary. Serve the stew topped with crumbled feta cheese if desired, accompanied by crusty bread or cooked quinoa for a complete meal.
Notes
- Frozen artichoke hearts can be used as a substitute; just thaw and drain them well before adding to the stew.
- For a creamier texture, mash about ½ cup of the chickpeas before mixing them in.
- Boost nutrition and texture by adding other vegetables such as zucchini, kale, or white beans.
- To make this recipe vegan, omit the feta cheese or substitute with a plant-based alternative.
- Store any leftovers in an airtight container in the refrigerator for up to 4 days for best freshness.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course, Dinner, Stew, Vegetarian, One-Pot Meals
- Method: Stovetop
- Cuisine: Mediterranean, Greek-Inspired
