Italian Stewed Zucchini and Chickpeas

There’s something wonderfully comforting about a pot of vegetables bubbling away in a rich tomato sauce—especially when dinner needs to be satisfying without turning your kitchen into a disaster zone. Italian Stewed Zucchini and Chickpeas delivers exactly that kind of meal: tender zucchini, creamy chickpeas, aromatic vegetables, herbs, and a savory tomato broth packed with Italian-inspired flavor.

This is the kind of recipe I love recommending for busy weeknights. Everything comes together in one pot, the ingredients are familiar, and you can serve it several different ways depending on what’s already hiding in your pantry.

I’m Chef Omar, and one thing I’ve learned in the kitchen is that a memorable dinner doesn’t have to involve complicated techniques. Sometimes a humble zucchini, a can of chickpeas, and a generous pinch of herbs are all you need to make the kitchen smell like you’ve been cooking all afternoon.

Why You’ll Love This Italian Stewed Zucchini and Chickpeas

• Easy One-Pot Dinner: Most of the cooking happens in a single Dutch oven or stockpot, which means fewer dishes waiting for you afterward.
• Simple Ingredients: Zucchini, chickpeas, canned tomatoes, and everyday seasonings create a hearty meal without a complicated shopping list.
• Big, Savory Flavor: Tomato paste, miso, tamari, garlic, and Italian herbs build impressive depth from straightforward ingredients.
• Easy to Customize: Serve the stew with pasta, rice, quinoa, or potatoes depending on your mood and what you have available.
• Meal-Prep Friendly: The flavors have time to mingle as the stew rests, making leftovers a convenient option for another meal.
• Plant-Based Comfort Food: Chickpeas add substance while zucchini and aromatic vegetables keep the dish colorful and satisfying.

Ingredients You’ll Need

The beauty of this recipe is how ordinary ingredients build layers of flavor together. Think of it as a team effort—zucchini may be the star, but garlic definitely wants a speaking role.

Vegetables and Sauce

• 1 cup yellow onion, diced small
• 1 carrot, cut into matchsticks
• 2 celery ribs, diced small
• 2 tablespoons minced garlic
• 1/4 cup vegan red wine
• 2 tablespoons tomato paste
• 2 medium zucchini, cut into small cubes, about 4 cups
• 1 (14-ounce) can petite diced tomatoes
• 1 (8-ounce) can tomato sauce
• 1 tablespoon low-sodium tamari
• 2 teaspoons miso
• 1 (15.5-ounce) can chickpeas, drained and rinsed
• 1 tablespoon vegan Parmesan or nutritional yeast, optional

Herbs and Spices

• 1 1/2 teaspoons garlic powder
• 1 1/2 teaspoons onion powder
• 2 tablespoons dried minced onion flakes
• 2 teaspoons dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried parsley
• 2 teaspoons Italian seasoning
• 1 bay leaf
• 1 teaspoon sea salt, or to taste
• 1/4 teaspoon black pepper, or to taste
• 1/4 teaspoon red pepper flakes

Optional Toppings and Serving Ideas

Keep chopped fresh parsley, extra red pepper flakes, and vegan Parmesan nearby for finishing. For a more substantial dinner, serve the stew over pasta, rice, quinoa, or potatoes.

How to Make Italian Stewed Zucchini and Chickpeas

1. Mix the seasonings

Add the garlic powder, onion powder, dried minced onion, oregano, basil, parsley, Italian seasoning, bay leaf, salt, black pepper, and red pepper flakes to a small bowl.

Stir everything together and set it aside. Mixing the seasonings beforehand makes the cooking process smoother once your pot gets busy.

2. Soften the vegetables

Place the onion, carrot, celery, and zucchini in a large Dutch oven or stockpot over medium-high heat.

Sauté for about 7 to 9 minutes, stirring occasionally, until the vegetables begin to soften.

You want them tender enough to start releasing flavor but not completely cooked. The zucchini will continue simmering later, so there’s no need to chase perfect tenderness yet.

3. Cook the garlic and tomato paste

Push the vegetables toward the sides of the pot to create a little space in the center.

Add the minced garlic and tomato paste. Cook over medium heat for a few minutes, stirring so the garlic doesn’t burn.

Giving tomato paste a moment directly against the hot pot deepens its flavor. This tiny step makes a surprisingly big difference.

4. Deglaze with red wine

Pour in the vegan red wine and stir, scraping up the flavorful bits from the bottom of the pot.

Cook for a few minutes so the alcohol can cook off and the wine can mingle with the tomato paste and vegetables.

Your kitchen should smell pretty spectacular at this point. Accept compliments accordingly.

5. Build the tomato broth

Add the tomato sauce, petite diced tomatoes, tamari, and miso. Stir thoroughly so the miso dissolves into the sauce.

Increase the heat and bring everything to a boil.

Add your prepared herb and spice mixture, stir again, and immediately reduce the heat to maintain a gentle simmer.

Let the mixture simmer for 10 minutes.

6. Add the chickpeas

Stir in the drained and rinsed chickpeas.

Continue simmering until the zucchini reaches your preferred tenderness. Some people love zucchini very soft and silky, while others prefer cubes that still hold their shape. Both work beautifully here.

7. Finish and taste

Stir in the vegan Parmesan or nutritional yeast, if using, along with additional red pepper flakes if you’d like more heat.

Simmer for another 2 to 3 minutes.

Now taste the stew. Add more salt, pepper, Italian seasoning, or red pepper flakes as needed.

And yes, tasting before serving really matters. Your taste buds are better judges than a timer.

Chef Omar’s Tips for the Best Results

• Don’t overcook the zucchini too early. Since it cooks during both the sautéing and simmering stages, stop sautéing while it still has some firmness.
• Let the tomato paste cook. Rather than immediately drowning it in liquid, give it a few minutes in the hot pot. This helps develop a richer tomato flavor.
• Use low-sodium tamari when possible. Miso, tamari, canned tomatoes, and vegan Parmesan can all contribute saltiness. Starting conservatively gives you more control at the end.
• Keep the simmer gentle. A roaring boil can turn those pretty zucchini cubes into something closer to zucchini confetti.
• Adjust the consistency to your meal. Keep it thick for spooning over potatoes or rice. If you prefer something more stew-like, you can add a small splash of vegetable broth or water.

I first became attached to meals like this because they prove that pantry ingredients don’t have to taste predictable. When vegetables, tomato paste, herbs, and a few savory boosters get enough time together, they transform into something that tastes much more elaborate than the effort involved.

faqs about Italian Stewed Zucchini and Chickpeas

Can I make Italian Stewed Zucchini and Chickpeas without wine?

Yes. You can replace the red wine with vegetable broth. The flavor will be slightly different, but the tomato paste, herbs, tamari, and miso still provide plenty of savory depth.

Can I use dried chickpeas instead of canned?

Absolutely. Cook the dried chickpeas completely before adding them to the stew. You’ll need roughly 1 1/2 cups of cooked chickpeas to replace the 15.5-ounce can.

What can I substitute for tamari?

Soy sauce can work as a substitute if it fits your dietary needs. Because salt levels vary between brands, start with a little less and adjust after tasting.

What does miso add to the recipe?

Miso adds savory depth and helps round out the tomato sauce. It isn’t there to make the dish taste strongly of miso; it quietly works behind the scenes.

How do I keep the zucchini from becoming mushy?

Don’t cook it until completely tender during the initial sauté. Remember that it will continue cooking once the tomato mixture starts simmering. Check it regularly after adding the chickpeas and stop cooking when the texture suits you.

Can I make this stew ahead?

Yes. Prepare the stew, let it cool, and refrigerate it in a covered container. When reheating, warm it gently on the stovetop and add a splash of water or broth if the sauce has thickened.

Bring Some Italian-Inspired Comfort to Dinner

A good weeknight recipe should work with your schedule, not challenge you to a wrestling match at 6 p.m. This Italian Stewed Zucchini and Chickpeas recipe keeps things approachable while delivering plenty of tomato-rich, garlicky, herb-filled flavor.

Pile it onto pasta, spoon it over rice, pair it with potatoes, or grab some crusty bread and call dinner done. Finish your bowl with parsley, vegan Parmesan, and a pinch of red pepper flakes, then enjoy the kind of simple cooking I love most: fresh ingredients, straightforward steps, and a meal worth gathering around.

More Cozy Recipes to Try Next

If you loved these Italian Stewed Zucchini and Chickpeas, keep the cozy, veggie-packed goodness going with a few more easy favorites from the Pulse Recipes kitchen:

• Craving another combination of zucchini and chickpeas? Try this hearty Spinach Zucchini Chickpea Bake for an easy, satisfying dinner loaded with wholesome ingredients.
• For another comforting tomato-based meal, this Creamy Tomato White Bean Stew is a delicious choice when you want something warm, simple, and spoonable.
• If chickpeas are always stocked in your pantry, don’t miss these flavorful Lemon Zucchini Rigatoni with Chickpeas for another easy way to turn zucchini and chickpeas into dinner.
• For even more Italian-inspired plant-based comfort food, try this rich and satisfying Vegan Lentil Bolognese, perfect for piling over your favorite pasta.

Made this Italian Stewed Zucchini and Chickpeas? ⭐ Leave a star rating and review below! Tell us how it turned out, what you served it with, and any delicious twists you added. Your feedback helps other home cooks—and Chef Omar always loves hearing what’s happening in your kitchen!

Italian Stewed Zucchini and Chickpeas

---

• Author: Omar
• Total Time: 50 minutes
• Yield: 6 servings 1x
• Diet: Vegan

Print Recipe

Pin Recipe

Description

Italian Stewed Zucchini and Chickpeas is a hearty one-pot meal filled with tender zucchini, creamy chickpeas, tomatoes, aromatic vegetables, and Italian herbs. Tamari and miso add savory depth to the rich tomato sauce, while a touch of red pepper brings gentle warmth. Serve this cozy vegan stew with rice, pasta, quinoa, potatoes, or crusty bread for an easy and satisfying dinner.

---

Ingredients

Scale 1x2x3x

Vegetables and Sauce

• 1 cup yellow onion, small dice
• 1 carrot, cut into matchsticks
• 2 celery ribs, small dice
• 2 tablespoons minced garlic
• 1/4 cup vegan red wine
• 2 tablespoons tomato paste
• 2 medium zucchini, cut into small cubes (about 4 cups)
• 1 (14-ounce) can petite diced tomatoes
• 1 (8-ounce) can tomato sauce
• 1 tablespoon low-sodium tamari
• 2 teaspoons miso
• 1 (15.5-ounce) can chickpeas, drained and rinsed
• 1 tablespoon vegan Parmesan cheese or nutritional yeast, optional

Herbs and Spices

• 1 1/2 teaspoons garlic powder
• 1 1/2 teaspoons onion powder
• 2 tablespoons dried minced onion flakes
• 2 teaspoons dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried parsley
• 2 teaspoons Italian seasoning
• 1 bay leaf
• 1 teaspoon sea salt, or to taste
• 1/4 teaspoon black pepper, or to taste
• 1/4 teaspoon red pepper flakes

Optional for Serving

• Chopped fresh parsley
• Extra red pepper flakes
• Vegan Parmesan cheese
• Cooked pasta, rice, quinoa, or potatoes

Cook Mode Prevent your screen from going dark

---

Instructions

1. Prepare the seasonings: Add the garlic powder, onion powder, dried minced onion, oregano, basil, dried parsley, Italian seasoning, bay leaf, sea salt, black pepper, and red pepper flakes to a small bowl. Mix and set aside.
2. Sauté the vegetables: Add the onion, carrot, celery, and zucchini to a large Dutch oven or stockpot. Sauté over medium-high heat for 7–9 minutes, stirring occasionally, until the vegetables begin to soften.
3. Add the garlic and tomato paste: Push the vegetables toward the sides of the pot. Add the minced garlic and tomato paste to the center. Reduce the heat to medium and cook for several minutes, stirring frequently to prevent the garlic from burning.
4. Deglaze with wine: Pour in the vegan red wine and stir well, scraping up any flavorful browned bits from the bottom of the pot. Cook for a few minutes.
5. Build the sauce: Stir in the tomato sauce, diced tomatoes, tamari, and miso. Increase the heat and bring the mixture to a boil.
6. Simmer: Add the prepared herb and spice mixture and stir well. Immediately reduce the heat to a gentle simmer and cook for 10 minutes.
7. Add the chickpeas: Stir in the drained and rinsed chickpeas. Continue simmering until the zucchini reaches your preferred tenderness.
8. Finish the stew: Stir in the vegan Parmesan or nutritional yeast, if using. Add additional red pepper flakes if desired and simmer for another 2–3 minutes.
9. Taste and serve: Remove the bay leaf. Taste and adjust the salt, pepper, herbs, or red pepper flakes as needed. Serve warm over pasta, rice, quinoa, or potatoes and garnish with fresh parsley and vegan Parmesan.

Notes

• Watch the zucchini: Avoid overcooking it during the initial sauté because it will continue to soften while the stew simmers.
• Wine substitute: If you prefer not to use wine, substitute 1/4 cup vegetable broth.
• Salt: Tamari, miso, canned tomatoes, and vegan Parmesan can all contain sodium, so adjust the final seasoning after tasting.
• Consistency: For a thinner stew, add a splash of vegetable broth or water. For a thicker consistency, simmer uncovered for a few extra minutes.
• Serving: Rice, quinoa, pasta, potatoes, or crusty bread all pair well with the tomato-rich sauce.
• Gluten-free option: Use certified gluten-free tamari, miso, vegan Parmesan/nutritional yeast, and serving accompaniments if required.
• Storage: Let leftovers cool before transferring them to an airtight container and refrigerating. Reheat gently on the stovetop or in the microwave.

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Category: Main Dish
• Method: Stovetop
• Cuisine: Italian-inspired

Nutrition

• Serving Size: 1/6 of recipe
• Calories: 190 kcal
• Sugar: 9 g
• Sodium: 650 mg
• Fat: 3 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 2 g
• Trans Fat: 0 g
• Carbohydrates: 34 g
• Fiber: 8 g
• Protein: 8 g
• Cholesterol: 0 mg