Lebanese Chickpea Stew

Ingredients

• 2 × 400 g cans, drainedchickpeas
• 5garlic cloves
• 1 tablespoonground cumin
• 3 teaspoonsza’atar
• 3bay leaves
• 1 teaspoonchilli flakes
• 1 teaspoonpaprika
• 2 tablespoonstomato paste
• 1charred red capsicum, sliced
• 2 teaspoonsolive oil
• to tastesalt
• 2 tablespoonschopped parsley
• 960 ml (4 cups)water

Instructions

1. 1

   Crush garlic

   Using a mortar and pestle, crush the cumin and garlic together to make a very coarse paste.

2. 2

   Heat the oil

   Warm the olive oil in a saucepan.

3. 3

   Fry the aromatics

   Add the cumin and garlic paste and sauté for about 1 minute, until fragrant.

4. 4

   Cook the spices

   Stir in the tomato paste, chilli flakes and paprika. Sauté, stirring often, for about 2 minutes.

5. 5

   Add the chickpeas

   Stir in the chickpeas, then add 960 ml (4 cups) of water, the za’atar, bay leaves and capsicum. Mix well.

6. 6

   Simmer the stew

   When the stew comes to a boil, reduce the heat to maintain a gentle boil and cook for 20–25 minutes. Mash some chickpeas against the side of the pan with the back of a ladle if you would like a slightly thicker stew.

7. 7

   Season and finish

   Season with salt to taste and stir in the parsley. Turn off the heat.

8. 8

   Serve hot

   Serve hot with rice, crusty bread or Lebanese bread.

What is Lebanese chickpea stew?

This is a simple, brothy chickpea stew seasoned with cumin, za’atar, garlic and chilli, with tomato paste and charred capsicum adding depth. Chickpeas and pulses feature in many dishes across the Levant, though recipes and seasoning vary from kitchen to kitchen.

Here, frying the spice paste first builds its aroma, while simmering lets the chickpeas take on the flavour of the broth. Mashing a few of them gives the stew a little body without needing a separate thickener.

Nutrition and macros by portion

The nutrition label shows one serving as written: 225 calories, 9g protein, 36g carbs, 6g fat.

Chickpeas provide most of the carbohydrates, fibre and plant protein, while the olive oil contributes most of the fat. Serve a bowl with plenty of stew and a modest portion of rice or bread; add a fresh salad or cooked vegetables alongside for balance.

Build flavour in the pan

Garlic and cumin: Crush them together coarsely so the cumin is broken up and the garlic releases its aroma. Let the mixture sizzle briefly in the oil, but take care not to brown the garlic too much.

Tomato and spices: Stir the tomato paste, chilli flakes and paprika into the fragrant base. A couple of minutes of cooking helps blend them into the oil before the liquid goes in.

Make the most of the chickpeas

Canned chickpeas: Drain them before adding to the pan, as directed in the ingredient list. They are already cooked, so the simmer is mainly for bringing the flavours together.

Thicker broth: Mash some chickpeas with the back of a ladle near the end of cooking. Leave most whole so the stew still has a satisfying, chunky texture.

Use charred capsicum

Charred pepper: The recipe calls for one charred red capsicum, sliced. A jarred charred pepper is an option, or char a fresh one over a gas flame, cover it in a bowl with cling film for 5 minutes, then slice it.

Add the pepper with the chickpeas and broth so it has time to soften and flavour the stew as it simmers.

Keep the simmer gentle

After bringing the mixture to a boil, lower the heat so it bubbles gently for 20–25 minutes. A hard boil can make the liquid reduce more quickly than intended.

Start checking the texture at 20 minutes. The stew is ready when the broth tastes well seasoned and some chickpeas have softened enough to mash easily.

Serving ideas

Rice: Serve the stew over or alongside rice to make the meal more substantial and soak up the spiced broth.

Bread: Crusty bread or Lebanese bread works well for scooping. Add the chopped parsley at the end for a fresh finish.

Recipe notes & tips

• Drain the chickpeas before adding them so the stew has the intended broth consistency.
• Crush the garlic and cumin to a coarse paste rather than a smooth purée.
• Stir frequently while frying the tomato paste and spices to prevent them catching on the pan.
• Keep the stew at a gentle boil during its 20–25-minute simmer.
• Mash only some of the chickpeas if you want to thicken the broth while keeping a chunky texture.
• Taste for salt before stirring in the parsley and serving.

Variations

• Use jarred pepper: Choose a jarred charred red capsicum when you do not want to char one fresh.
• Adjust the heat: Reduce or increase the chilli flakes to suit your preference.
• Serve with rice: Pair the stew with cooked rice to make a more filling plate.
• Choose bread: Serve with Lebanese bread or crusty bread for dipping into the broth.
• Mash more chickpeas: Crush a larger portion with the ladle for a thicker, less brothy texture.

Common mistakes to avoid

• Burning the garlic: Keep it moving in the pan and stop frying once it smells fragrant.
• Skipping the spice fry: Cook the tomato paste and spices for about 2 minutes before adding liquid to bring their flavours together.
• Boiling too vigorously: Lower the heat after the first boil so the stew simmers gently.
• Mashing every chickpea: Mash only some so the finished stew retains whole chickpeas.
• Adding parsley too early: Stir it in after seasoning, just before turning off the heat.

How to store

Cool leftovers and refrigerate in a covered container for up to 3 days. Reheat gently in a saucepan until piping hot, adding a splash of water if the stew has thickened; keep rice or bread separately.

Frequently asked questions