Jamie Oliver Chickpea Stew 15 Minute Meals Recipe

Jamie Oliver’s Chickpea Stew (15-Minute Meals) is a delicious, quick, and protein-packed dish that delivers bold Mediterranean flavors in just 15 minutes. With tender chickpeas, aromatic spices, fresh tomatoes, and vibrant greens, this one-pan meal is perfect for a healthy and satisfying weeknight dinner. Serve it with warm flatbread, rice, or a side of yogurt for a well-balanced meal.

Why This Recipe Is a Must-Try

• Ready in 15 Minutes: A fast and flavorful one-pan dish.
• Rich in Plant-Based Protein: Chickpeas make it a filling and nutritious meal.
• Bold Mediterranean Flavors: A mix of tomatoes, garlic, spices, and fresh herbs.
• Simple Ingredients, Big Taste: Uses pantry staples for an effortless meal.
• Versatile and Customizable: Can be adapted with different vegetables and spices.

Other Jamie Oliver Recipes

• Jamie Oliver Root Vegetable Stew
• Jamie Oliver Vegetable Hotpot
• Jamie Oliver Chicken Cacciatore 15 Minute Meals

What is Jamie Oliver Chickpea Stew 15 Minute Meals?

Jamie Oliver Chickpea Stew 15 Minute Meals is a quick-cooking, one-pan dish featuring chickpeas simmered in a fragrant tomato-based sauce with garlic, spices, and fresh greens. It’s a hearty, nutritious meal that’s packed with flavor and ready in no time.

Jamie Oliver Chickpea Stew Recipe Ingredients

For the Stew Base:

A fragrant, spiced tomato sauce enhances the dish’s depth of flavor.

• 2 tablespoons olive oil
• 1 onion (finely chopped)
• 2 cloves garlic (minced)
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon chili flakes (optional, for spice)
• 1 tablespoon tomato paste
• 1 can (400g) chopped tomatoes
• 1 can (400g) chickpeas (drained and rinsed)
• 150ml vegetable stock
• 1 teaspoon balsamic vinegar
• ½ teaspoon salt
• Black pepper (to taste)

For the Fresh Additions:

These ingredients add texture, nutrition, and brightness.

• 1 small zucchini (chopped)
• 100g baby spinach or kale
• Juice of ½ lemon

For Garnish and Serving:

Toppings and sides enhance the dish’s flavors.

• Fresh parsley or coriander (chopped)
• Greek yogurt or dairy-free alternative
• Crusty bread, pita, or steamed rice
• Toasted almonds or pine nuts (optional)

Step-by-Step Instructions to Prepare Jamie Oliver Chickpea Stew 15 Minute Meals

Step 1: Sauté the Aromatics

A quick sauté develops deep flavors in minimal time.

• Heat olive oil in a large pan over medium heat.
• Add chopped onions and cook for 2-3 minutes until softened.
• Stir in garlic, smoked paprika, cumin, coriander, and chili flakes.
• Cook for 1 minute, allowing the spices to release their aroma.

Step 2: Build the Tomato Sauce

A rich, flavorful sauce is the base of the stew.

• Stir in tomato paste and cook for 30 seconds.
• Pour in chopped tomatoes and vegetable stock, stirring well.
• Add balsamic vinegar, salt, and black pepper.

Step 3: Add Chickpeas and Vegetables

Cooking everything together ensures even flavor distribution.

• Add chickpeas and chopped zucchini to the pan.
• Stir well and simmer for 5 minutes, allowing the stew to thicken slightly.

Step 4: Stir in Greens and Lemon Juice

Fresh ingredients add a final burst of flavor and color.

• Stir in baby spinach or kale and cook for 1 minute until wilted.
• Squeeze in the lemon juice and stir well.

Step 5: Serve and Garnish

Final touches elevate the dish’s presentation.

• Sprinkle with fresh parsley or coriander.
• Serve hot with crusty bread, pita, or rice.
• Add a dollop of Greek yogurt and toasted almonds for extra texture.

What to Serve with Jamie Oliver Chickpea Stew

Pairing the dish with the right sides enhances its flavors and textures.

• Warm Pita or Flatbread: Perfect for scooping up the stew.
• Steamed Basmati Rice: A simple and neutral side that balances the dish.
• Cucumber and Yogurt Salad: A cooling contrast to the warm spices.
• Roasted Vegetables: Adds depth and extra nutrients to the meal.
• Olives and Feta Cheese: A Mediterranean-inspired topping for more richness.

Expert Tips for Mastering Jamie Oliver Chickpea Stew

Follow these expert tips to make the perfect chickpea stew every time.

• Use High-Quality Chickpeas: Canned chickpeas are convenient, but using pre-cooked dried chickpeas enhances the texture.
• Don’t Skip the Lemon Juice: It brightens up the flavors and balances the dish.
• Add Extra Vegetables: Try bell peppers, carrots, or eggplant for variety.
• Make It Creamy: Stir in a spoonful of tahini or coconut milk for added richness.
• Let It Rest Before Serving: The flavors develop even more after a few minutes of resting.

Variations of Jamie Oliver Chickpea Stew

This dish is highly adaptable to different preferences and dietary needs.

• Spicy Version: Add more chili flakes or fresh red chilies.
• Protein Boost: Stir in cooked lentils or tofu for extra protein.
• Extra Creamy: Add a splash of coconut milk or cashew cream.
• Middle Eastern-Inspired: Stir in za’atar or sumac for a different flavor profile.
• Slow Cooker Method: Cook on low for 4-6 hours for an even richer taste.

How to Store Leftovers Jamie Oliver Chickpea Stew?

Proper storage ensures the dish stays fresh and delicious.

• Refrigeration: Store in an airtight container for up to 4 days.
• Freezing Option: Freeze in portion-sized containers for up to 3 months.
• Best Storage Tip: Let the stew cool completely before storing to prevent condensation buildup.

How to Reheat Jamie Oliver Chickpea Stew Leftovers?

Reheating the stew properly preserves its flavors and textures.

• Stovetop Method: Heat over medium-low, adding a splash of water or stock if needed.
• Microwave Approach: Heat in short intervals, stirring in between for even warming.
• Oven Method: Bake at 160°C (320°F) for 15 minutes until heated through.

Nutrition Value (per serving)

This dish is well-balanced with fiber, plant-based protein, and essential nutrients.

• Calories: 320 kcal
• Protein: 12g
• Carbohydrates: 45g
• Fat: 12g
• Fiber: 10g
• Sugar: 7g
• Sodium: 480mg

FAQs

Can I make this chickpea stew ahead of time?

Yes! The flavors develop even more when made a day in advance and stored in the fridge.

Can I use dried chickpeas instead of canned ones?

Yes, soak dried chickpeas overnight and cook them before using in the recipe.

How do I make this stew thicker?

Let it simmer uncovered for a few extra minutes, or mash some of the chickpeas for a thicker consistency.

Final Words

Jamie Oliver’s Chickpea Stew (15-Minute Meals) is a quick, hearty, and flavorful dish perfect for any time of the year. Whether served with rice, bread, or on its own, this easy one-pot meal is both satisfying and nutritious. Try it today and enjoy a fast and delicious homemade meal!

More Jamie Oliver Recipes

• Jamie Oliver Fig Jam
• Jamie Oliver Lentil Cottage Pie
• Jamie Oliver Cauliflower and Chickpea Curry
• Jamie Oliver Cauliflower Curry
• Jamie Oliver Vegetable Curry Recipe 30 minute meals

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