This recipe is perfect for a winter day, or to make for daily lunch’s. Instead of sitting at your office thinking about which seamless place looks better, make this on a Sunday night and bulk it up for the whole week. It’s easy to add protein to this recipe, and work with different side grains. Delicious, healthy, easy, and comforting – A MUST TRY!


Italian Chickpea Stew

Italian Chickpea StewItalian Chickpea Stew

Italian Chickpea Stew
Italian Chickpea Stew
Print Recipe Italian Chickpea Stew
Prep Time: 30 minutes
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 45 minutes
Servings: 6


Chickpea Stew

  • 3 tablespoons extra virgin olive oil
  • 3 cans (15oz) chickpeas, drained
  • 4 cups onions, diced
  • 2 1/2 cups plum tomatoes, diced
  • 1 cup leek, diced
  • 2 cup carrots, peeled, and diced
  • 3 tablespoons capers
  • 1/2 teaspoon red pepper flakes
  • 1 tablespoon garlic minced
  • 2 tablespoons tomato paste
  • 1 cup vegetable stock
  • 2 tablespoons dried porcini mushrooms, rehydrated
  • 1 cup porcini mushroom liquid
  • 1 cup white wine
  • 1 cup chopped mixed olives, pitted
  • 1 tablespoon fennel seeds, ground in mortar pestle
  • 2 cups fennel bulb, chopped
  • 2 sprigs of rosemary, chopped
  • 2 sprigs oregano, chopped

Italian Couscous

  • 1 cup Italian Couscous
  • 4 cups vegetable stock
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons parsley, roughly chopped


Chickpea Stew

  • Start off by cooking the onions in the extra virgin olive oil, on low heat, until translucent and have reached a golden color.
  • Add leeks, fennel, carrots, and garlic and cook for an additional 5-7 minutes stirring occasionally.
  • Add the tomato paste, and crushed fennel seeds and stir for 2 minutes until the vegetables are covered with the tomato paste
  • Add wine and let it cook on high heat until you start seeing a glaze on the vegetables about 5 minutes
  • Add the remaining vegetables porcini mushroom, tomatoes, chickpeas and mushroom liquid, and the herbs & spices rosemary, oregano and red pepper flakes
  • Taste and adjust seasoning
  • Stir everything together and let it simmer on medium heat for 45 minutes
  • Finish with olives and capers
  • Make sure you adjust the seasoning if needed.
  • Garnish with fresh basil

Italian Couscous

  • In a medium size pot, add vegetable stock and a pinch of salt and bring to a simmer
  • Throw the Italian couscous in and cook until all the liquid has been absorbed about 15-17 minutes
  • Take off the heat and fold in extra virgin olive oil, and parsley
  • Serve the chickpea stew on a bed of couscous. With a side of red wine this would be a perfect supper.