How to Make a Healthy Mediterranean Chickpea Stew


Do you want to learn how to make a healthy Mediterranean chickpea stew?

No one can resist the vibrant flavors of this Mediterranean staple. It’s prepared in both Morocco and Lebanon, and is often eaten on its own or as a side dish. This recipe features chickpeas simmered in a flavorful tomato sauce with fresh vegetables, garlic, and herbs.

The Mediterranean Chickpea stew is a popular dish that can be served as either lunch or dinner. One of the main ingredients in this dish is olive oil, which makes it a healthy and hearty meal. It contains protein from the chickpeas, antioxidants from the tomatoes, fiber from the celery and carrots. One of the best things about this dish is that it is versatile and can be modified to suit your own tastes.

Quick method to get cooked chickpeas

  1. Soaking to make them swell

After washing the chickpeas well, place them in a saucepan with three times the volume of water. Gently bring to a boil and let boil gently for two minutes. Remove from heat, cover and let sit for an hour. This method allows the chickpeas to absorb as much water in an hour as it does overnight in cold water.

2. Cooking to obtain boiled chickpeas

Drain, rinse and cook the chickpeas in a large saucepan filled with fresh water for 1 hour to 1 hour 30 minutes, without salting. You can add a small strip of Kombu seaweed which tenderizes the fibers of the food, facilitates the cooking of the legumes as well as their digestion, thus avoiding gas.

Baking soda or other baking powder should not be used in the cooking water. Baking soda accelerates the absorption of water during cooking but also destroys thiamine (vitamin B1).

3. Drain and rinse the chickpeas thoroughly in cold water after cooking. The cooking water is indigestible.

4. You can cook them with or without the skin around each seed. To do this, simply rub them between your hands or gently press on this small skin.

5. All you have to do is cook or freeze them (after having drained them well and dried before freezing).

How to Make a Healthy Mediterranean Chickpea Stew

Servings: 6


Whether you're vegan or simply looking for more Mediterranean dishes to try, this chickpea stew is a healthy and hearty vegetarian option. Chickpeas are high in fiber and protein, while the addition of potatoes provides a steady source of carbs.



  1. In a big saucepan, heat the olive oil over medium-high heat.

  2. Sauté the onion, carrot, garlic, and jalapeno for 6 minutes, or until tender.

  3. Mix the potato and the next seven ingredients in a mixing bowl (through broth) and Get the water to a boil.

  4. Cover and cook for 15 minutes, or until the potato is tender. 

  5. Serve over rice, et voila!

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