Recipe courtesy of Nadia G

Mediterranean Chick Pea Stew

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  • Level: Easy
  • Total: 1 hr 30 min
  • Prep: 15 min
  • Inactive: 40 min
  • Cook: 35 min
  • Yield: 4 Servings
  • Nutrition Info
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1 whole head garlic, unpeeled

2 tablespoons extra-virgin olive oil

Pinch freshly ground black pepper and sea salt

2 sweet red bell peppers, seeded and julienned

1 red finger hot chile pepper, seeded and minced*

3 scallions, thinly sliced

2 teaspoons paprika

1 teaspoon cumin

Pinch sea salt

2 (28-ounce or 796 ml) cans whole, peeled, organic tomatoes, hand crushed

Pinch brown sugar

3 cups canned chick peas, rinsed and drained

Zest of 1 lemon

10 large fresh mint leaves, stacked, rolled up and sliced into ribbons (chiffonade)

Handful fresh parsley, leaves picked and minced

Whole-wheat pitas, cut into wedges and toasted, for serving


  1. Preheat the oven to 400 degrees F. 
  2. Slice the top off of the head of garlic; lay it on some aluminum foil and drizzle with olive oil, and a pinch black pepper. Seal the aluminum foil over the garlic and roast for 40 minutes. 
  3. In a large saucepan, heat the olive oil over medium heat. Add the peppers and scallions to the pan, coat with salt, paprika, and cumin. Saute for 8 minutes. Pour in the hand-crushed tomatoes, brown sugar, sea salt, and freshly ground pepper. Let simmer for 20 minutes. Peel 8 cloves of roasted garlic and crush with a fork. Add the garlic, chick peas, lemon zest, mint, and parsley to the stew. Stir and heat through. Ladle stew into big bowls and serve with toasted whole-wheat pita wedges.

Cook’s Note

*Hot chile, omit if sensitive or prefer less heat.

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