Hearty Italian Vegetable and Chickpea Stew

A robust vegetarian stew packed with various Italian vegetables and protein-rich chickpeas. Seasoned with herbs and spices for a flavorful and filling meal.

Prep Time

15 minutes

Total Time

45 minutes

Calories

450 kcal

Difficulty

Easy

Equipment

3 items

Cost

£1.37/serving

Season:

Meal Type:

Cuisine:

Main Ingredient:

Mood:

Ingredients

Servings

2tablespoonsOlive oil(Extra virgin olive oil is recommended)

£0.25

1mediumOnion(Diced)

£0.30

2mediumCarrot(Diced)

£0.20

2stalksCelery(Diced)

£0.40

3clovesGarlic(Minced)

£0.15

1mediumRed bell pepper(Diced)

£0.70

1mediumZucchini(Diced)

£0.60

28ouncesCanned diced tomatoes(Undrained)

£0.90

2tablespoonsTomato paste

£0.15

4cupsVegetable broth(Low sodium)

£0.50

15ouncesCanned chickpeas(Drained and rinsed)

£0.55

2teaspoonsItalian seasoning

£0.10

1teaspoonDried oregano

£0.05

0.3teaspoonRed pepper flakes(Optional, for a little heat)

£0.03

0.5teaspoonSalt(Or to taste)

0.3teaspoonBlack pepper(Or to taste)

0.3cupFresh basil(Chopped, for garnish)

£0.60

Optional Parmesan cheese(Grated, for garnish (omit for vegan))

Total Cost

£5.48

£1.37 per serving

Instructions

1.
Heat olive oil in a large pot or Dutch oven over medium heat.
2.
Add onion, carrots, and celery and cook until softened, about 5 minutes.
3.
Add garlic and red bell pepper and cook for another 2 minutes until fragrant.
4.
Stir in tomato paste and cook for 1 minute.
5.
Add diced tomatoes, vegetable broth, chickpeas, Italian seasoning, oregano, red pepper flakes (if using), salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the vegetables are tender.
6.
Stir in the zucchini during the last 5 minutes of cooking.
7.
Ladle into bowls and garnish with fresh basil and grated Parmesan cheese (if using). Serve hot.

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My Notes

Nutrition Information

Nutrition per serving (550g)

450 kcal / 1883 kJ

Carbs

65g

25% of RDA

Fat

16g

23% of RDA

Protein

19g

38% of RDA

Detailed Breakdown

Fibre

18 g

60% of RDA

Sugar

19 g

21% of RDA

Sodium

950 mg

41% of RDA

Saturated Fat

2 g

10% of RDA

Chef's Tips

For a thicker stew, you can mash some of the chickpeas with a fork before adding them to the pot.

Other vegetables like spinach, kale, or green beans can be added to the stew during the last few minutes of cooking.

Serve with crusty bread for dipping.

Cooking Equipment

Large pot or Dutch oven

Cutting board

Knife

Wine Pairings

No wine pairing suggestions available for this recipe.

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Hearty Italian Vegetable and Chickpea Stew

Ingredients

Instructions