This Mediterranean Vegetable Stew is packed with wholesome veggies that will fill you up in no time. In fact, it's bursting in flavor and fragrant spices. Added chickpeas give this Mediterranean Vegetable Stew a kick of protein. Meanwhile ginger, garlic, bell pepper, zucchini, potatoes and more are warming you up on cold winter days! The perfect easy to make comfort meal that is affordable, healthy, gluten free and vegan.
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The recipe in a nutshell
- Vegan (eggless and dairy-free)
- Gluten free
- Whole foods plant based
- Easy to make
- Packed with nutrients and protein
- Perfect for meal prep
- Flavorful and comforting
Ingredients
This recipe uses chickpeas (also known as garbanzo beans) which are a great plant based protein for vegetarians and vegans. In addition to that, it uses potatoes, tomatoes, zucchini, onion, garlic, ginger, carrots and seasonings. All of these nurture you with lots of good nutrients and fiber.
Meal prep
This recipe makes 6 big servings. If you are not cooking for a whole family, or friends, you will most likely have leftovers. Therefore spoon portions out into meal containers that you can take to work for a cozy lunch. Or otherwise simply eat the leftovers for dinner the next day. Additionally you can freeze any surplus leftovers for up to 3 months. De-frost and warm up for a lazy, yet comforting dinner night some other time.
Storage
Store stew in an air tight container for up to 3 to 4 days in the fridge.
How to freeze
Freeze any surplus leftovers in a feezer safe container for up to 3 months. Label with date of freezing. Thaw in fridge over night, or heat up in microwave.
More vegan dinner ideas
Looking for more meal ideas? Check out this delicious chickpea tikka masala, which is also great for meal prep! Or try this super easy hummus pasta bake. If you want more inspiration browse our dinner category page.
📖 Recipe
Mediterranean Vegetable Stew (gluten free + vegan)
Equipment
- big pot for cooking
Ingredients
Seasoning
- 1 tablespoon olive oil for oil free version use vegetable broth
- 2 cloves of garlic minced
- 1 teaspoon fresh ginger grated
- 1 yellow onion diced
- ½ teaspoon red pepper flakes
- 1 tablespoon Italian seasoning
- 1 teaspoon paprika powder
- 1 tablespoon miso paste low sodium
Vegetables
- 1 Can of chickpeas, drained 425g / 15 oz
- 350 g gold potatoes, cut into quarters 12.3 oz
- 2 small zucchini sliced
- 2 carrots halved, then sliced
- 200 ml vegetable broth
- 1 can of diced tomatoes, no salt added 400g / 14 oz
- 1 can of tomato sauce 400g / 14 oz
- optional: dollops of vegan yogurt or plant based crême fraiche to serve
Instructions
Preparation
- Prepare all your vegetables. Begin with dicing the onion, mincing the garlic, and grating the ginger. Then cut all the fresh vegetables: quarter potatoes, slice zucchini, slice carrots. Then gather all your other ingredients, so when you're beginning to cook you have everything at hand.
Cooking the Stew
- Heat up olive oil in a large pot (for oil free version use vegetable broth). Once heated, add onion and ginger and sauté over medium heat until onions are soft and translucent. Then add garlic and sauté for another quick moment.
- Add red pepper flakes and Italian seasoning to the pot and continue to stir. Cook for 1 minute to toast the spices. Add your vegetables and chickpeas and let them roast gently. Once you have a nice roast, pour in the vegetable broth to deglaze. Then stir.
- Add diced tomatoes and tomato sauce and stir again until everything is combined. Place a lid on the pot, turn the heat up to medium-high, and allow it to come to a boil. Once boiling, turn the heat down to low and allow the soup to simmer with the lid in place for 30 - 45 minutes. Stir occasionally. In a hurry? At the earliest to finish is when the potatoes are tender.
- After 45 minutes, stir the stew well and smash some of the potatoes against the side of the pot. Breaking some potatoes down will thicken the stew even more. Cook longer without lid if you want its texture to get even thicker.
- Flavor with paprika powder. If wishes, salt and pepper to taste. Serve hot and enjoy!Serve with a crusty bread to dunk into it. Add dollops of vegan yogurt, or plant based crème frâiche, if wished.
PS: Don't forget to rate this recipe and leave a comment on your experience - this helps improving my recipes and serve you with best instructions, tips and substitution ideas. Plus, I love hearing about your takes on my recipes! Tag me on Instagram @thesimplesprinkle to show me your pictures.
I did this recipe and switched the potatoes for pumpkin (because I don't like potatoes), but it was very delicious! I loved the combination of herbs and tomatoes. It was so easy to cook and I could cook worth 3 meals 🙂 easy to keep in the fridge for busy people, the perfect meal for winter to warm you up!
Thank you so much for your comment and feedback Noémie. I'm so happy to read you liked it, and what a great idea to switch the potatoes with pumpkin! 🙂
Such a satiating meal. Loved all the flavours. I made extra for left overs, that was great too!
Mmmm! Mediterranean flavors are my favorite! This turned out so good! Next time I think I'll make a double batch and eat it all week! Yum
this stew is so delicious! such a delicious blend of veggies!
WOW - this bowl is super flavourful and is super hearty!
I'm so impressed with all your recipe I've tried, this is another outstanding one! Thank you!!
This flavor combination is incredible! The whole family loved this recipe!
Ooh such a super tasty stew. As you say perfect for both summer eating and as comfort food when it's not so warm. Love the seasonings and I'm always up for lots of healthy veg.
Repeat recipe at our house, we love this stew recipe! It’s so filling & make my insides happy 😁 Thanks for sharing another great recipe with us!!
Great recipe! I especially love your inclusion of chickpeas for that protein addition - a beautiful, satisfying dish!
I loved the addition of miso paste to this dish! So much umami! A keeper!