Hearty and warm, this easy chickpea stew with Mediterranean flavors of tomatoes, zucchini, bell peppers, olives and capers will transport you to Europe. Ready in 30-45 minutes using your Instant Pot or stovetop, this is the answer to a healthy weeknight meal.
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🧄 Ingredient notes
To make this easy vegan chickpea stew, either in the Instant Pot or on the stovetop, you'll need the following ingredients.
Please scroll down to the bottom of this post for the detailed recipe card, with all the measurements.
- onion
- garlic
- sweet bell peppers
- zucchini and/or yellow summer squash
- canned chickpeas (garbanzo beans)
- canned diced tomatoes
- sliced black olives
- capers (optional, but recommended)
- sea salt and black pepper
- To serve: prepared couscous or basmati rice
🔪 Instructions
Please see the detailed recipe card at the bottom of this post for all the instructions.
Instant Pot process
To make this vegan chickpea stew in the Instant Pot, you'll just need to add all your ingredients, stir and set your timer! Super easy and fast, so you can take care of other necessary things.
This is one of those "throw and go" pressure cooker recipes.
Stovetop process
The process to cook this chickpea stew full of Mediterranean flavors on the stove requires a little more stirring and watching, but actually finishes a little faster than the Instant Pot, since you don't have to wait for it to come up to pressure.
The goal with sauteing the vegetables at different stages is to make sure they are all cooked the right amount, so we add them at different times when cooking on the stove.
TIP: I used canned chickpeas for this recipe. If you're using homemade chickpeas that are softer, more tender than canned chickpeas, then wait to add them toward the very end, so they don't turn to mush.
Please see the detailed recipe card at the bottom of this post for all the instructions.
👨👩👦👦 Serving suggestions
Our favorite ways of serving this Mediterranean chickpea stew are over:
- couscous or
- basmati rice
As far as garnishes, adding some chopped fresh parsley is lovely. Also, a squeeze of lemon juice, if you like a splash of lemony tartness in your soups!
❓ FAQ
Store chickpea stew in covered container (preferably glass - mason jars work great) in the refrigerator for up to 5 days. You can also store it in the freezer for up to 3 months.
Make mediterranean vegetable pasta! Add it to a wide pan on the stove along with some dried basil, dried oregano and brown sugar and heat it over medium heat for about 10 minutes. Then, add cooked pasta, stir and combine for a delicious vegetable pasta dish!
🔄 Variations
You can change up this chickpea stew in lots of ways! Here are some options:
- Double the protein - Add an extra can of chickpeas or white beans to the recipe to increase the protein of this dish. It already has a generous 15 grams of protein per serving between the chickpeas, vegetables and grain. This dish also has 13 grams of fiber per serving!
- Spinach - stir in a few handfuls of baby spinach right before serving
- Herbs - stir in fresh or dried herbs, like parsley, basil or oregano
- White beans - use white canellini beans, great northern beans or giant white beans instead of the garbanzos
- Green beans
- Spices - alter the flavor of this by adding spices at the beginning of cooking
- Potatoes - add cubed potatoes to make this a one pot meal
- Serve over mashed potatoes or over quinoa
- Soup - Add vegetable broth to increase the liquid and make it into a soup, instead of a thick stew
- Mediterranean PASTA - Cook the stew a little longer (or use leftover stew!) and add some dried basil, dried oregano, brown sugar to turn it into a chunky pasta sauce. Add small-medium cooked pasta and combine. So delicous! (my recipe for Casarecce Pasta with Mediterranean Vegetables pictured below)
🗺 Cultural influences
Mediterranean cuisine is based heavily on incredible vegetables, beans, legumes, herbs and grains. This dish would not be out of place on the table in Spain, France, Italy, Greece or Turkey.
This dish is comforting, filling and oh so good for you. It's a meal I often prepare for friends or family who are feeling sick.
💜 More recipes you'll love
If you love this vegan chickpea stew recipe, check out my other Mediterranean recipes!
Love this recipe? Please rate it 5 stars ⭐️⭐️⭐️⭐️⭐️ below in the recipe card. And, if you make it, please tag me on Instagram or Facebook in your posted photos! I would love to see your creations. 😄
📖 Recipe
Mediterranean Chickpea Stew (Instant Pot or Stove)
Equipment
- Instant Pot optional
- Sauce pan with tight fitting lid for making the couscous
Ingredients
- 2 medium yellow onions diced
- 5 garlic cloves minced
- 2 sweet bell peppers deseeded and cut into 1 inch pieces
- 2 medium-large zucchini and/or yellow summer squash trimmed and cut into 1 inch pieces
- 16 ounces canned chickpeas drained and rinsed
- 32 ounces canned diced tomatoes with juice
- 3 ounces black olives drained and sliced
- 1 tablespoon capers drained (optional)
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 2 cups couscous
Instructions
Instant Pot Instructions
- Press the sauté button on the Instant Pot. Add onions and garlic and cook for 3 minutes, stirring occasionally while you cut the rest of the vegetables. If it starts to stick, add a tablespoon of water.
- Next, add all the rest of the ingredients except couscous to Instant Pot insert. Stir everything together.
- Cover with lid, move valve to "Sealing". Set Instant Pot on Manual Pressure (high pressure) for 5 minutes.
- Meanwhile, to prepare couscous: bring 2 cups salted water (or vegetable broth) to a boil in a small pan with a tight fitting lid. When it's boiling, stir in couscous, cover with lid and remove from heat. After 5 minutes, fluff with fork.
- When Instant Pot is done, quick release the pressure by turning the valve to "Venting" with a long spoon so you don't touch it (be careful to avoid touching the hot steam!).
- Stir the stew, taste and adjust salt and pepper, as needed.
- Serve over bed of prepared couscous and enjoy!
Stovetop Instructions
- Heat a dutch oven or medium-large stockpot over medium heat. Add onions and garlic and cook until translucent.
- Stir in bell peppers and cook for 2-3 minutes.
- Stir in zucchini and yellow summer squash, season with salt and pepper and cook for 5 minutes.
- Stir in tomatoes, chickpeas, sliced olives and capers. Cook on a low boil for about 10 minutes, until everything is heated through and tender.
- Meanwhile, to prepare couscous: bring 2 cups salted water (or vegetable broth) to a boil in a small pan with a tight fitting lid. When it's boiling, stir in couscous, cover with lid and remove from heat. After 5 minutes, fluff with fork.
- Taste stew and adjust salt and pepper, as needed.
- Serve over bed of prepared couscous and enjoy!
Video
Notes
- Chickpeas: sub with white cannellini beans, great northern beans or giant white beans. Feel free to double the protein by adding an extra can of chickpeas or white beans to the recipe. It already has a generous 15 grams of protein per serving between the chickpeas, vegetables and grain.
- Couscous: sub with prepared rice or other grain
- Onions: sub with leeks
- Black olives: sub with kalamata olives for a stronger flavor or with green olives for a more tart flavor
- Capers: omit or sub with more olives
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