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Italian Inspired Tomato Chickpea Stew

Italian Inspired Tomato Chickpea Stew

Craving something hearty and comforting? The Italian Inspired Tomato Chickpea Stew is the ultimate dish to satisfy your hunger. Packed with wholesome ingredients and bursting with flavor, this easy weeknight dinner will leave you feeling nourished and satisfied. Perfect for cozy evenings, make it tonight!
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 280

Ingredients
  

  • 1 whole onion
  • 3 cloves garlic
  • 1 tablespoon olive oil or use oil from the sun-dried tomatoes
  • 1 whole red bell pepper
  • 1 whole tomato
  • 2 tablespoons sun-dried tomatoes
  • 2 cans chickpeas (15 oz cans)
  • 1 teaspoon dried parsley
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons tomato paste
  • 2 cups vegetable stock
  • 1 bunch Fresh parsley for garnish

Equipment

  • Saucepan
  • Chef's Knife
  • Frying Pan
  • Peeler

Method
 

  1. Peel and chop the onion.
  2. Pour the olive oil into a large pan and set over a medium/low heat.
  3. Add the onions and cook for 5 minutes until soft and translucent.
  4. Whilst the onions are cooking, chop the garlic, bell pepper, tomato, and sun-dried tomatoes.
  5. Add the chopped veg to the onions and cook for a further minute.
  6. Drain and rinse the chickpeas and add them to the pan along with the dried parsley, basil, oregano, salt, and black pepper.
  7. Add the tomato paste and vegetable stock, bring to a simmer then cover and cook for 20 minutes over a low heat.
  8. Remove the lid and increase the heat. Cook the stew for 10 minutes until thickened.
  9. Use a potato masher to break down some of the chickpeas then serve garnished with fresh parsley.

Notes

  • Storage: Store leftovers in the fridge for up to three days. Reheat on the stovetop or in the microwave.
  • Freezing: This stew freezes well. Portion it into containers and freeze for up to three months.
  • Pairing: Serve with crusty bread, over rice, or with a side of salad for a well-rounded meal.
  • Custom Vegetables: Feel free to add other vegetables such as zucchini or spinach for added nutrition.
  • Spiciness: If you like a kick, consider adding some red pepper flakes or a dash of hot sauce.
  • Herb Variations: Experiment with fresh herbs like basil or thyme for a different flavor profile.