Easy Mediterranean Chickpea Stew Recipe

Ingredients

• 0.25 cup extra-virgin olive oil
• 1 large red onion, chopped
• 1 small bunch Italian parsley, minced
• 2 cloves garlic, minced
• 1 small carrot, coarsely shredded
• 1 small eggplant, cubed
• 2 cups cooked, sodium-free chickpeas, drained
• 1 cup cherry tomatoes, halved
• 0.5 cup vegetable broth, or more as needed
• 1 tablespoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon cayenne pepper
• salt and ground black pepper to taste

Instructions

1. Heat olive oil in a large Dutch oven over medium heat. Add the chopped onion to the hot oil and cook until softened and translucent, approximately 5 minutes. Stir in fresh parsley and minced garlic; cook and stir for an additional 2 minutes until fragrant. Add shredded carrot and cook, stirring frequently, for 1 to 2 minutes. Add cubed eggplant and saute for 2 to 3 minutes until slightly softened.
2. Pour in the canned chickpeas and diced tomatoes. Add vegetable broth, dried oregano, dried thyme, and a pinch of cayenne pepper. Stir well to combine and bring the mixture to a boil. Reduce heat to low and simmer gently until the stew has thickened and the vegetables are tender, about 15 minutes. Add more broth if the stew becomes too thick. Season to taste with salt and freshly ground black pepper.

Nutrition

• Calories: 326 kcal
• Fat Content: 17 g
• Fiber Content: 12 g
• Sugar Content: 9 g
• Sodium Content: 125 mg
• Protein Content: 10 g
• Carbohydrate Content: 37 g
• Saturated Fat Content: 2 g
• Unsaturated Fat Content: 0 g