Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Italian Stewed Zucchini and Chickpeas with tomatoes, tender zucchini, fresh parsley, herbs, and fluffy rice on a rustic plate.

Italian Stewed Zucchini and Chickpeas

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

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

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

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

Did you make this recipe?

✨ Share your review and save it for later on Pinterest!
👉 Follow us on Pinterest and pin this recipe — we’d love to see your creations!

Find it online: https://pulserecipes.com/italian-stewed-zucchini-and-chickpeas/