Pepper and Chickpea Stew recipe

Name: Pepper and Chickpea Stew
Total time: 40 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 Red Pepper; 1 Yellow Pepper; 1 Orange Pepper; 400g Chickpeas; 1 Onion; 2 cloves Garlic; 1 tbsp Olive Oil; 400g Chopped Tomatoes; 500ml Vegetable Stock; 1 tsp Smoked Paprika; 1 tsp Ground Cumin; to taste Salt; to taste Black Pepper

A hearty, gently spiced stew built around sweet peppers and tender chickpeas, simmered into a rich, comforting bowl. The peppers bring colour and sweetness, while the sauce becomes deeply savoury and satisfying.

40 min · Easy · Mediterranean Jump to method

Ingredients

4 servings

1 Red Pepper
1 Yellow Pepper
1 Orange Pepper
400g Chickpeas
1 Onion
2 cloves Garlic
1 tbsp Olive Oil
400g Chopped Tomatoes
500ml Vegetable Stock
1 tsp Smoked Paprika
1 tsp Ground Cumin
to taste Salt
to taste Black Pepper

Nutrition	Per serving
Calories	194 kcal
Protein	8.1 g
Carbohydrates	28.2 g
Fat	6.1 g
Saturated fat	0.8 g
Fibre	7.9 g
Sugar	10.3 g
Sodium	380 mg

Why this works

A fibre-rich, plant-based stew that is relatively low in fat and provides a moderate amount of protein, though sodium can rise depending on stock and added salt.

Vitamin C and carotenoids. Red, yellow and orange peppers provide vitamin C and antioxidant carotenoids, supporting immune function and overall antioxidant intake.

Folate, iron and fibre. Chickpeas contribute fibre, folate and some iron, helping bowel health and making the dish more filling.

Sodium consideration. Vegetable stock and added salt are the main sources of sodium, so the final salt level can vary considerably.

Method

Slice the red pepper, yellow pepper and orange pepper into strips.
Heat the olive oil in a large pan over a medium heat, then add the onion and cook until softened.
Stir in the garlic, smoked paprika and ground cumin for 1 minute until fragrant.
Add the red pepper, yellow pepper and orange pepper and cook for a few minutes to start softening them.
Pour in the chopped tomatoes and vegetable stock, then add the chickpeas.
Bring to a gentle simmer and cook until the peppers are tender and the stew has thickened slightly.
Season with salt and black pepper, then serve hot.

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