Description
Lebanese Chickpea Stew is a cozy, bold, and flavor-packed plant-based dinner made with garlic, cumin, tomato paste, za’atar, and tender chickpeas. Ready in just 30 minutes, this comforting Middle Eastern–inspired stew is perfect for busy weeknights, meal prep, or serving with warm pita and rice.
Ingredients
5 cloves garlic
1 tablespoon cumin (seeds or ground)
2 tablespoons extra virgin olive oil
2 heaping tablespoons tomato paste
1 teaspoon paprika
1 teaspoon red pepper flakes
3 cups cooked chickpeas (canned, drained and rinsed)
2–3 teaspoons za’atar
2–3 bay leaves
1 roasted bell pepper, chopped
2 cups water
Salt to taste
2 tablespoons fresh parsley, chopped
Instructions
Crush garlic and cumin together using a mortar and pestle or food processor until a coarse paste forms.
Heat olive oil in a large pot or Dutch oven over medium-low heat. Add the garlic-cumin mixture and sauté for about 1 minute until fragrant.
Stir in tomato paste, paprika, and red pepper flakes. Cook for 2 minutes to deepen the flavor.
Add chickpeas, za’atar (start with 2 teaspoons), roasted bell pepper, and bay leaves. Stir well to coat.
Pour in 2 cups of water and bring to a boil over medium heat. Cover and simmer for 10 minutes.
In the last 2 minutes, remove the lid and gently crush some chickpeas with a spoon to thicken the stew.
Season with salt to taste. Stir in chopped parsley and turn off heat.
Serve hot with warm pita, rice, or a fresh salad.
Notes
Start with 2 teaspoons of za’atar and adjust to taste.
For thicker stew, simmer uncovered a few extra minutes.
Store leftovers in an airtight container for up to 4 days.
Freezes well for up to 3 months.
To use dried chickpeas: cook 1 cup dried chickpeas until tender, then drain and use.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Lebanese / Middle Eastern
Nutrition
- Serving Size: 1 bowl (¼ recipe)
- Calories: 290 kcal
- Sugar: 6 g
- Sodium: 480mg (varies based on canned chickpeas and added salt)
- Fat: 11 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 10 g
- Protein: 11 g
- Cholesterol: 0 mg