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Mediterranean cuisine is renowned for its vibrant flavors, fresh ingredients, and health benefits. Drawing inspiration from the countries bordering the Mediterranean Sea, this culinary tradition emphasizes the use of whole foods, healthy fats, and an abundance of fruits and vegetables. The Mediterranean diet has been linked to numerous health benefits, including improved heart health, better weight management, and a reduced risk of chronic diseases. At the heart of this cuisine is the Mediterranean Delight recipe, a wholesome and flavorful dish that showcases the best of Mediterranean ingredients.

Sun-Dried Tomato Chickpea Stew

Discover the vibrant flavors of the Mediterranean with this wholesome Mediterranean Delight recipe. Packed with protein-rich chickpeas, nutrient-dense vegetables, and bursts of flavor from sun-dried tomatoes and aromatic spices, this dish is perfect for any dietary preference. Easy to prepare and full of health benefits, it’s not just a meal but a flavorful celebration. Incorporate this delightful recipe into your meal rotation for a delicious and nutritious experience that is sure to impress.

Ingredients
  

1 cup dried chickpeas (or 2 cans of chickpeas, drained and rinsed)

1 cup sun-dried tomatoes (packed in oil, drained and roughly chopped)

1 medium onion, finely chopped

4 cloves garlic, minced

1 medium zucchini, diced

1 bell pepper (any color), diced

2 cups vegetable broth

1 can (14 oz) diced tomatoes

2 teaspoons smoked paprika

1 teaspoon cumin

1 teaspoon dried oregano

Salt and black pepper to taste

2 tablespoons olive oil

Fresh basil and parsley for garnish

Optional: Crumbled feta cheese for serving

Instructions
 

Prep the Chickpeas: If using dried chickpeas, soak them in water overnight. Drain and rinse before using. If using canned chickpeas, simply drain and rinse them well.

    Sauté the Base: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and garlic. Sauté until the onion is translucent, about 5 minutes.

      Cook the Vegetables: Add the diced zucchini and bell pepper to the pot. Cook for an additional 5-7 minutes, until the vegetables begin to soften.

        Add the Flavors: Stir in the smoked paprika, cumin, and dried oregano. Cook for about 1 minute to let the spices bloom.

          Stir in Tomatoes and Chickpeas: Add the sun-dried tomatoes, canned diced tomatoes (with juices), and vegetable broth to the pot. If using dried chickpeas, add them now. If using canned chickpeas, you can add them later after the stew simmers for a while.

            Simmer the Stew: Bring the stew to a boil, then reduce the heat to low and cover. If using dried chickpeas, simmer for about 1.5 to 2 hours, or until chickpeas are tender. If using canned chickpeas, simmer for 20-30 minutes to let the flavors meld.

              Season and Serve: After simmering, taste and adjust seasoning with salt and black pepper. If desired, garnish with fresh basil and parsley, and top with crumbled feta cheese for added creaminess.

                Enjoy: Serve hot with crusty bread or over cooked grains like quinoa or rice for a hearty meal.

                  Prep Time, Total Time, Servings: 15 mins | 2 hrs (if using dried chickpeas) or 40 mins (if using canned) | 4 servings