Easy and healthy dinner
Easy and healthy dinner! is a easy Mediterranean recipe that serves 4. 350 calories per serving. Recipe by Jess Linnea on YouTube.
Prep: 15 min | Cook: 35 min | Total: 1 hr
Cost: $4.03 total, $1.01 per serving
Ingredients
- 2 tbsp Unsalted Butter (melted)
- 1 tbsp Garlic (minced (about 3 cloves))
- 1 tsp Kosher Salt (or to taste)
- ½ tsp Black Pepper (freshly ground)
- 1 tbsp Fresh Parsley (chopped)
- 1 tbsp Fresh Basil (chopped)
- 1 tbsp Tomato Paste (canned)
- 2 tbsp Sun‑Dried Tomatoes (optional, drained)
- 2 cans Chickpeas (15 oz each, drained and rinsed)
- 2 cup Vegetable Broth (low‑sodium)
- ½ cup Heavy Cream (or coconut milk for vegan version)
- ¼ cup Parmesan Cheese (grated, optional)
- ½ unit Lemon (juice only)
- 1 pinch Red Pepper Flakes (optional for heat)
- 2 cup Cooked Rice (white or brown, prepared according to package)
Instructions
Prepare Ingredients
Mince the garlic, chop the parsley and basil, drain and rinse the chickpeas, and measure out all liquids and spices.
Time: PT5M
Cook Rice
Cook 2 cups of rice according to package instructions; keep warm and set aside.
Time: PT15M
Melt Butter
Add butter to the skillet over medium heat and let it melt, watching closely so it doesn’t brown.
Time: PT2M
Sauté Aromatics
Stir in the minced garlic, salt, pepper, chopped parsley, and basil. Cook, stirring constantly, until fragrant, about 3 minutes.
Time: PT3M
Add Tomato Base
Mix in the tomato paste and optional sun‑dried tomatoes. Cook for another 2 minutes to deepen the flavor.
Time: PT2M
Incorporate Chickpeas and Broth
Add the drained chickpeas and pour in the vegetable broth. Bring the mixture to a gentle simmer.
Time: PT3M
Add Cream and Parmesan
Stir in the heavy cream (or coconut milk) and grated Parmesan cheese until fully incorporated.
Time: PT2M
Simmer to Thicken
Reduce the heat to low and let the stew simmer for 5‑7 minutes, stirring occasionally, until the sauce thickens to a creamy consistency.
Time: PT6M
Finish with Lemon and Heat
Remove the skillet from heat, stir in the lemon juice and a pinch of red pepper flakes.
Time: PT1M
Serve
Spoon the creamy chickpea stew over the warm rice and enjoy immediately.
Time: PT1M
Nutrition Facts
- Calories
- 350
- Protein
- 12 g
- Carbohydrates
- 55 g
- Fat
- 12 g
- Fiber
- 6 g
Dietary info: Vegetarian, Can be made vegan by using coconut milk, omitting butter and Parmesan, and using oil instead of butter
Allergens: Dairy, Soy (if using soy‑based broth)
Ingredient Substitutions
- Instead of Unsalted Butter: Olive oil, Margarine
- Instead of Garlic: Garlic powder (1 tsp)
- Instead of Kosher Salt: Sea salt
- Instead of Fresh Parsley: Dried parsley (1 tsp)
- Instead of Fresh Basil: Dried basil (1 tsp)
- Instead of Tomato Paste: Pureed fresh tomatoes (2 tbsp)
- Instead of Sun‑Dried Tomatoes: Roasted red peppers (2 tbsp)
- Instead of Chickpeas: White beans
- Instead of Vegetable Broth: Chicken broth, Water with bouillon
- Instead of Heavy Cream: Coconut milk, Half‑and‑half
- Instead of Parmesan Cheese: Nutritional yeast (for vegan)
- Instead of Lemon: Lime juice
- Instead of Red Pepper Flakes: Cayenne pepper
- Instead of Cooked Rice: Quinoa, Couscous
Equipment Needed
- Large Skillet
- Wooden Spoon
- Measuring Spoons
- Knife
- Cutting Board
- Grater (optional)
- Pot for Rice
- Colander
Critical Steps — Do Not Skip
- Melt butter without letting it brown.
- Simmer the chickpeas and broth gently to avoid over‑cooking.
- Thicken the sauce to a creamy consistency before adding lemon.
Chef Tips from the Video
- For extra depth, toast the sun‑dried tomatoes in the skillet for 1 minute before adding the broth.
- Use a splash of good quality extra‑virgin olive oil when serving for a richer mouthfeel.
Troubleshooting
Sauce is too thin.
Continue simmering uncovered for a few more minutes, stirring frequently, or add a teaspoon of cornstarch slurry (1 tsp cornstarch mixed with 2 tsp water).
Sauce is too thick or sticks to the pan.
Add a splash of vegetable broth or water, stirring until the desired consistency returns.
Chickpeas are under‑seasoned.
Taste the stew before finishing and add a pinch more salt or a dash of extra lemon juice.
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze the stew (without rice) in a freezer‑safe bag for up to 2 months; reheat gently.
Room temperature: Do not store at room temperature for more than 2 hours.
Make-Ahead Tips
- The stew can be prepared a day ahead; reheat gently on low heat and add a splash of broth if needed.
- Cook the rice separately and store in the refrigerator; reheat in the microwave with a damp paper towel.
Frequently Asked Questions
What is the cultural significance and history of chickpea stews in Mediterranean cuisine?
Chickpeas have been a staple in Mediterranean diets for centuries, prized for their protein and versatility. Stews combining chickpeas with tomatoes, herbs, and olive‑based fats reflect the region’s emphasis on simple, hearty, and plant‑forward dishes.
What are traditional regional variations of tomato chickpea dishes in Mediterranean cooking?
In Italy, chickpeas are often simmered with tomatoes, garlic, and rosemary for a rustic pasta topping. In Greece, they appear in fasolada with carrots and celery, while in Spain they are cooked with smoked paprika and chorizo for a richer flavor.
How is a creamy tomato chickpea stew traditionally served in Mediterranean households?
It is commonly ladled over rice, couscous, or crusty bread to soak up the sauce, and finished with a drizzle of olive oil and a sprinkle of fresh herbs. Occasionally a squeeze of lemon is added at the table for brightness.
During what occasions or celebrations is a chickpea tomato stew typically enjoyed in Mediterranean culture?
Chickpea stews are popular for everyday family meals, but they also appear at communal gatherings such as harvest festivals, religious holidays like Ramadan (as a nourishing iftar dish), and casual weekend lunches.
What authentic ingredients are essential for a traditional Mediterranean chickpea tomato stew versus acceptable substitutes?
Authentic ingredients include olive oil or butter, garlic, fresh herbs (parsley, basil or oregano), tomato paste or fresh tomatoes, and vegetable broth. Substitutes can be coconut milk for cream, or sun‑dried tomatoes for extra umami, while still preserving the dish’s character.
What other Mediterranean dishes pair well with this creamy tomato chickpea stew?
Serve it alongside a simple green salad with lemon‑olive dressing, roasted eggplant, or a side of grilled halloumi. A glass of crisp white wine such as Pinot Grigio complements the richness of the stew.
How has the modern home‑cooked chickpea stew evolved in contemporary Mediterranean cooking?
Modern versions often incorporate dairy or coconut milk for extra creaminess, and may use quick‑cook canned chickpeas instead of dried beans. Health‑focused cooks also add more fresh herbs and reduce sodium by making their own broth.
What are the most common mistakes to avoid when making this creamy tomato chickpea stew?
Common errors include burning the butter or garlic, over‑cooking the chickpeas so they fall apart, and adding lemon juice too early which can cause the sauce to curdle. Follow the timing cues and add lemon at the very end.
Why does this recipe use butter and cream instead of olive oil alone for richness?
Butter and cream create a velvety mouthfeel and help emulsify the tomato base, giving the stew a luxurious texture that olive oil alone cannot achieve. The optional coconut milk offers a dairy‑free alternative with similar richness.
What does the YouTube channel Jess Linnea specialize in?
The YouTube channel Jess Linnea focuses on approachable, wholesome home‑cooking tutorials that blend classic comfort foods with fresh, seasonal ingredients, often offering quick, budget‑friendly meals for busy households.
Last updated: September 3, 2026
