Recipe description
June 15, 2026
Chickpea Zucchini Herb Stew
A cozy chickpea and zucchini stew that supports gentle digestion.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Colorful plant ingredients provide dietary diversity and polyphenols.
- Balanced mix of protein, fiber, and healthy fats supports steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
32
tablespoon
Zucchini
2
piece
Onion, red
1
piece
Garlic
3
piece
Tomato
2
piece
Tomato, paste
2
tablespoon
Oil, olive
2
tablespoon
Vegetable soup
2
cup
Parsley
2
tablespoon
Seed, cumin
0.5
tablespoon
Salt
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic, sauté until softened.
3
Stir in chopped zucchini and cook for a few minutes.
4
Add chickpeas, vegetable broth, thyme, rosemary, salt, and pepper to the pot.
5
Bring the mixture to a boil, then reduce heat and let simmer for 20 minutes.
6
Adjust seasoning to taste and serve warm.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
14 g
Protein
42 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is Chickpea Zucchini Herb Stew suitable for vegans?
Yes, it's vegan and plant-based.
What are the main ingredients and nutrients?
Chickpeas provide protein and fiber; zucchini adds moisture and vitamins; herbs contribute flavor and polyphenols.
How long does it take to cook?
About 30–40 minutes from start to finish.
Can I customize it with pantry staples?
Yes, you can tailor it with pantry staples like canned tomatoes, stock, and spices.
What should I serve it with to vary fiber types?
Pair with a grain or bread to add different fiber types, such as brown rice, quinoa, or whole-grain bread.
How should I store leftovers?
Store in the fridge for 3–4 days; you can freeze for longer storage.
Is it spicy, and can I adjust the heat?
The recipe as written is mild; add chili flakes or pepper to taste.
Is this dish gluten-free?
Yes, it’s naturally gluten-free when prepared with gluten-free ingredients and no cross-contamination.
Can I substitute chickpeas with other legumes?
Yes, you can substitute with lentils or other beans, but texture and fiber will change.
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