Looking for zucchini recipes? Turn that garden bounty into a hearty, flavorful stew that is both easy to make and full of deliciousness!  This comforting Italian Stewed Zucchini and Chickpeas dish is brimming with herbs and spices, packed with nourishing veggies, and is oh-so-satisfying.  Zucchini and chickpeas are bathed in perfectly seasoned tomatoey goodness and can be paired with your favorite rice, pasta, quinoa, or potatoes.  The whole family will love this hearty, versatile dish.

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free and no highly processed ingredients.

Hi there, Ameera here!

Mom has been making versions of this stew for as long as I can remember. Every summer we always have an abundance of zucchini from our garden, the gift that keeps giving, so we are always trying to come up with flavorful zucchini recipes. We’re sure you are too!

This stew is hearty, healthy, and delicious.  We loved putting it over brown rice pasta. Dad enjoyed it over brown rice as well as potatoes in a later kitchen test. It really is a versatile recipe when it comes to pairing it up with tasty sides.

Garden Zucchini                                      

I think my dad has a love/hate relationship with zucchini. Anyone who grows zucchini probably knows what I am talking about. You literally have to check your garden every single day and really search underneath all the leaves. On one day, you’ll have these little tiny zucchinis, skip a day, and the following day, those tiny zucchinis have become monster-sized zucchinis!

He gets so upset if he misses one and it becomes ginormous! Then it needs to be seeded and shredded. Thankfully, we can freeze it otherwise we would be in trouble. lol

Gardens can be a ton of work, but they are so satisfying. I love working in our garden. There isn’t anything quite like fresh produce straight from the garden. Seriously delish!

I’ll let Mom tell you more.

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Hi! Robin here.

Yup, gardening is a lot of work. I love it too, but I need to be careful because I am allergic to bee stings, not where I need an epic pen (as TP109 calls it), but if I get stung, that area will swell up like a balloon and will stay like that for days.

This Whole Food Plant Based Italian Stewed Zucchini and Chickpea is pretty gosh-darned delicious. I was thrilled with the outcome and so was TP.  He happily ate all the kitchen tests and declared the final kitchen test “superb!”  Monkey and I were happy campers and equally happy to share this recipe with you!

We would love for you to try this recipe! If you try this comforting dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us!  We would love to hear from you.

Products Used:

• Ceramic/enamel lined Dutch oven, deep skillet, or similar large stock pot.

Italian Stewed Zucchini and Chickpeas

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 15 Minutes
• Cook Time: 25 Minutes
• Total Time: 40 Minutes
• Yield: 4-5 Servings 1x
• Category: Dinner
• Method: Stovetop
• Cuisine: Italian

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Description

Looking for zucchini recipes? Turn that garden bounty into a hearty, flavorful stew that is both easy to make and full of deliciousness!  This comforting Italian Stewed Zucchini and Chickpeas dish is brimming with herbs and spices, packed with nourishing veggies, and is oh-so-satisfying.  Zucchini and chickpeas are bathed in perfectly seasoned tomatoey goodness and can be paired with your favorite rice, pasta, quinoa, or potatoes.  The whole family will love this hearty, versatile dish.

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free and no highly processed ingredients.

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Ingredients

Scale 1x2x3x

• 1 cup yellow onion, small dice
• 1 carrot, cut into matchsticks
• 2 celery ribs, small dice
• 2 Tablespoon minced garlic
• ¼ cup vegan red wine
• 2 Tablespoons tomato paste
• 2 medium zucchinis, small cubes (4 cups total)
• 1– 14 oz. can petite diced tomatoes
• 1 – 8 oz. can tomato sauce
• 1 Tablespoon low sodium tamari *
• 2 teaspoons miso *
• 1 – 15.5 oz. can chickpeas, drained and rinsed
• 1 Tablespoon Vegan Parmesan Cheese or Nutritional Yeast (optional)

Spice/Herb Ingredients:

• 1 ½ teaspoon garlic powder
• 1 ½ teaspoon onion powder
• 2 Tablespoons dried minced onion flakes
• 2 teaspoons oregano
• 1 teaspoon basil
• ½ teaspoon dried parsley
• 2 teaspoons Italian seasoning
• 1 bay leaf
• 1 teaspoon sea salt (+/-) *
• ¼ teaspoon black pepper (+/-)
• ¼ teaspoon red pepper flake

Other Optional Ingredients:

• Chopped parsley
• Red pepper flake
• Vegan Parmesan Cheese
• Pasta, rice, quinoa or potatoes

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Instructions

1. Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
2. In a large ceramic/enamel lined Dutch oven/pot (or similarly large stockpot) add the diced onion, carrot, celery and zucchini, sauté over medium-high heat for 7 to 9 minutes to soften the veggies, then push the veggies over to the side of the pot and add the finely minced garlic and tomato paste and sauté over medium heat for several minutes.
3. Then add the red wine and cook for a few minutes to allow the alcohol to evaporate.
4. Add the tomato sauce, petite diced tomatoes, tamari, and miso, then increase the heat to a boil, add the Spice/Herb ingredients, stir well, then immediately lower to a low simmering boil. Simmer for 10 minutes, then add the chickpeas, simmer until the zucchini reaches the desired tenderness.
5. Stir in the Vegan Parmesan Cheese (or Nutritional Yeast) and red pepper flake, simmer for 2 to 3 minutes. Taste test the flavors, ramp up any spices if needed to reach the desired flavor.
6. Serve with your favorite pasta, rice, quinoa, or potatoes, topped with additional Vegan Parmesan Cheese, freshly chopped parsley and red pepper flakes.

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Notes

*Thickness of Sauce:  This is a thick sauce regarding the ratio of sauce to veggies.  If you want more liquid/sauce, add a few tablespoons of veggie broth or water.

*Tamari: We used San J Tamari Soy Sauce Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.

*Miso:  We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free.  Miso really lends itself to balancing flavors when you don’t use oil. You can also substitute with chickpea miso for a soy free version.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Serving:  4 – 5

*Storage: Refrigerate and use within 5 days.

This post contains affiliate links, and we may receive a very small commission if you purchase through those links at no additional cost to you. Thank you for supporting Monkey and Me Kitchen Adventures! For more information, see our disclosures here.