Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Dinners > Legume-Based Stews (Chickpeas, Lentils)

Mediterranean Chickpea and Chorizo Stew

A hearty and flavorful Mediterranean stew featuring chickpeas, chorizo, tomatoes, and a blend of aromatic spices. This dish is packed with protein, fiber, and healthy fats, making it a satisfying and nutritious meal. Perfect for a chilly evening or a comforting weeknight dinner.

Prep Time
15 minutes
Cook Time
35 minutes
Servings
4
Ingredients
  • 400 g Chickpeas (canned, drained and rinsed)
  • 150 g Chorizo (Spanish, cooking, sliced)
  • 1 Onion (diced)
  • 1 Red Bell Pepper (diced)
  • 2 cloves Garlic (minced)
  • 400 g Canned Crushed Tomatoes
  • 500 ml Vegetable Broth
  • 1 tsp Smoked Paprika
  • 1 tsp Dried Oregano
  • 1 Bay Leaf
  • 2 tbsp Olive Oil
  • to taste Salt
  • to taste Black Pepper
  • 2 tbsp Fresh Parsley (chopped, for garnish)

Sauté the Aromatics

Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and red bell pepper and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.

Brown the Chorizo

Add the sliced chorizo to the pot and cook, stirring occasionally, until browned and slightly crispy, about 5-7 minutes. The chorizo will release its flavorful oils, which will enhance the stew.

Add the Tomatoes and Spices

Pour in the canned crushed tomatoes and vegetable broth. Stir in the smoked paprika, dried oregano, and bay leaf. Season with salt and black pepper to taste. Bring the mixture to a simmer.

Simmer the Stew

Reduce the heat to low, cover the pot, and simmer for at least 20 minutes, or up to 30 minutes, to allow the flavors to meld together. Stir occasionally to prevent sticking.

Add the Chickpeas

Stir in the drained and rinsed chickpeas. Continue to simmer for another 5-10 minutes to heat the chickpeas through.

Serve

Remove the bay leaf before serving. Garnish with fresh chopped parsley. Serve hot on its own or with a side of crusty bread for dipping.

Nutrition Facts Estimated per 100g of product

(Note: These values are estimates and may vary based on specific ingredients used.)

  • Calories: Approximately 120-150 kcal
  • Protein: 6-8g
  • Fat: 7-9g
  • Carbohydrates: 8-10g
  • Fiber: 3-4g

Other Important Considerations for Nutrition

  • Sodium Content: Be mindful of the sodium content, especially if using canned chickpeas or store-bought broth. Opt for low-sodium options when possible.
  • Chorizo Fat: Chorizo is relatively high in saturated fat. Use a leaner chorizo option to reduce the overall fat content.
  • Vegetarian Option: For a vegetarian version, omit the chorizo and add smoked paprika for a smoky flavor. You can also add diced potatoes or other vegetables for a heartier stew.

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FAQ

  • Can I use dried chickpeas instead of canned?

    Yes, you can. Soak 1 cup of dried chickpeas overnight, then cook them until tender before adding them to the stew. You may need to adjust the cooking time of the stew accordingly.
  • Can I freeze this stew?

    Yes, this stew freezes well. Allow it to cool completely before transferring it to an airtight container or freezer bag. It can be stored in the freezer for up to 3 months.
  • What can I serve with this stew?

    Crusty bread, couscous, or a simple green salad are all great accompaniments to this stew.