About this recipe

A hearty, soul-warming Mediterranean chickpea stew built on a fragrant base of garlic, onion, and tomatoes, enriched with earthy spices and finished with a drizzle of extra-virgin olive oil. This one-pot wonder is naturally plant-based, deeply satisfying, and perfectly at home on the Mediterranean Diet table. Ready in under an hour, it's the kind of reliable weeknight dinner the whole family will love.

Instructions

1. 1

   Heat the olive oil in a large Dutch oven or heavy-bottomed pot over ^[medium heat]. Add the diced yellow onion and a pinch of salt, and cook, stirring occasionally, for 5–6 minutes until softened and translucent. Add the minced garlic and chopped red bell pepper and cook for another 2–3 minutes until fragrant and the pepper begins to soften.

2. 2

   Stir in the ground cumin, smoked paprika, turmeric, and red pepper flakes (if using). Toast the spices for about 1 minute, stirring constantly, until they bloom and smell fragrant.

3. 3

   Pour in the crushed tomatoes and vegetable broth. Stir to combine, scraping up any bits from the bottom of the pot. Add the drained chickpeas and season with salt and black pepper. Bring the stew to a gentle boil, then reduce the heat to ^[medium-low] and simmer uncovered for 20–25 minutes, stirring occasionally, until the broth thickens and the flavors meld together.

4. 4

   Using the back of a wooden spoon or a potato masher, lightly mash about one-quarter of the chickpeas directly in the pot to create a creamier, thicker consistency. Stir to incorporate.

5. 5

   Remove from heat and stir in the fresh lemon juice. Taste and adjust seasoning with more salt, black pepper, or lemon juice as needed. Ladle into bowls, top with fresh Italian flat-leaf parsley, and finish with an extra drizzle of extra-virgin olive oil. Serve with crusty whole-grain bread or over a bed of couscous.