Zucchini Chickpea Stew (Vegan)

When summer squash is in season, make Zucchini Chickpea Stew! It’s vegan and gluten-free, with an oil-free option. And it’s delicious hot or cold!

Every summer I feel like we all end up with more zucchini than we know what to do with. Whether we buy it on sale at the supermarket or local farmers market, or grow it in our garden, there is always so much summer squash!

Some people like it spiralized and made into zoodles for salads or served with avocado basil pesto. And, of course, it’s an important component of Ratatouille.

But my favorite way to eat it is in this Zucchini Chickpea Stew.

I love building a meal around a grain, a bean, and a vegetable. It’s such a classic combination, not to mention very healthy.

I enjoy this stew over quinoa. But you could also try it over rice or pasta. I think to think of recipes like this Zucchini Chickpea Stew as a guide, and you can use them to create your own dishes.

Other than the zucchini and fresh parsley, this dish builds on basic ingredients from the pantry: onion, garlic, chickpeas (garbanzo beans), and canned diced tomatoes. For added flavor, all you need is salt, pepper, and smoked paprika.

Smoked paprika has a different flavor than the regular sweet paprika you may be familiar with. The latter is used a lot for color and has a mild taste. I think once you try smoked paprika, you’ll enjoy adding it to your favorite dishes for a bolder, smokier flavor. Keep in mind that a little goes a long way.

I use it to make queso sauce and spicy walnut meat balls.

Zucchini Chickpea Stew can be made ahead of time and either reheated or eaten cold or room temperature. I like to make a big batch on the weekends to enjoy during the week for quick lunches or dinners.

If you make Zucchini Chickpea Stew, or any of the other recipes on the website, I would love to see your creations!

Use the hashtag #veggiessavetheday on Instagram and tag Veggies Save The Day so I don’t miss seeing what’s cooking in your kitchen. In addition, you can post your photos on the Facebook page Veggies Save The Day.

5 from 3 votes

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Zucchini Chickpea Stew

Zucchini Chickpea Stew can be eaten hot or cold. Try it over quinoa or your favorite grain for a complete meal.

You can make this recipe ahead of time and enjoy it later for quick lunches or dinners.

Course Main Course

Cuisine Mediterranean

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings 4

Calories 241 kcal

Author Amy Katz

Ingredients

• 1 Tablespoon olive oil (optional)
• 1 cup yellow onion chopped
• 2 cloves garlic minced
• 2 zucchini sliced lengthwise, then sliced into thin half circles
• 1 can diced tomatoes (14.5 ounces) with their juice
• 1 can chickpeas (garbanzo beans) (14.5 ounces or 1 1/2 cups), rinsed and drained
• 1/4 teaspoon smoked paprika
• salt and pepper to taste
• 1/4 cup fresh parsley chopped
• 1 cup quinoa cooked, for serving (optional)

Instructions

1. Heat a skillet over medium heat and add oil, if using. 

2. Saute the onion for a couple of minutes until it's translucent. 

3. Add the garlic and saute until fragrant, about 30-60 seconds.

4. Add the zucchini. Saute, stirring often, until the squash has softened and is lightly browned.

5. Add the can of tomatoes and their juices, the chickpeas, and smoked paprika. Stir and simmer until heated through.

6. Add salt and pepper, to taste.

7. Stir in the parsley.

   
   

8. Serve over quinoa, if desired. 

Recipe Notes

I prefer to make quinoa in an Instant Pot (electric pressure cooker). Combine 1 cup of rinsed quinoa with 1 1/4 cups water. Cook for 5 minutes, then let the pressure release naturally. You'll be left with perfectly cooked quinoa every time!

Nutrition Facts

Zucchini Chickpea Stew

Amount Per Serving

Calories 241 Calories from Fat 54

% Daily Value*

Total Fat 6g 9%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 24mg 1%

Potassium 767mg 22%

Total Carbohydrates 39g 13%

Dietary Fiber 5g 20%

Sugars 6g

Protein 8g 16%

Vitamin A 13.9%

Vitamin C 43%

Calcium 8.5%

Iron 20.1%

* Percent Daily Values are based on a 2000 calorie diet.