Sufico - Ikarian Vegetable Stew with Chickpeas
Recipe
In June 2026, I attended a Cooking & Longevity workshop at the Karimalis Estate on the Greek island of Ikaria. One of the highlights of the experience was cooking healthy, delicious meals together. In just a few hours, we prepared an impressive variety of dishes—each one simple, fresh, and full of flavor.
Our instructors were local Ikarian chefs who had learned these recipes and cooking traditions from generations before them. It was inspiring to see how everyday ingredients could be transformed into meals that were both nourishing and incredibly satisfying.
What I loved most was the simplicity of the food. The recipes were mostly plant-predominant, made from scratch, and flavored with fresh herbs, vegetables, legumes, and generous amounts of extra virgin olive oil. They proved that healthy cooking doesn't have to be complicated—just fresh, wholesome, and prepared with care.
I hope you enjoy this recipe and make it your own. I added chickpeas to the original recipe—a Mediterranean staple—to turn it into a more complete meal with extra plant-based protein. In Ikaria, we enjoyed this stew with homemade sourdough pasta. At home, I served it over quinoa, and it was just as delicious.
Ingredients:
1 small potato, cut into medium-sized pieces
1 small eggplant, chopped
1 medium zucchini, chopped
1 carrot, peeled and cut into thin sticks
1 small onion, halved and sliced
2–3 cloves garlic, chopped
2 bell peppers, seeded and cut into large strips
1 large ripe tomato, seeded and chopped
1 can (15 oz) chickpeas, rinsed and drained (optional, but recommended)
A handful of fresh parsley, chopped
A handful of fresh basil, chopped
1 bay leaf
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and freshly ground black pepper, to taste
⅓ cup extra virgin olive oil, divided
Optional: a splash of dry white wine
Method:
Prepare a medium size pan, place onions, garlic, and bay leaf and turn the heat on low to medium heat
After 2-3 minutes and when the pan is well heated, add half of the olive oil. Stir it gently for 2-3 minues
Add dices potatoes na carrots. Continue staring for another 2-3 minutes
Add peppers. Continue steering for 2-3 minutes and add zucchini, then eggplant two minutes later and stir for another 2-3 minutes.
Add oregano, thyme, salt, and pepper to taste.
Optional - add a little bit of white wine.
Add chopped tomatoes and stir gently.
Cover with a lid and lower the heat to simmer
Check after a few minutes to see if the liquids are absorbed, keep on the stove until they are, add fresh parsley and basil and remove from the stove.
Mix in the rest of the olive oil before serving.
Why You’ll Love this Recipe:
Rich in vitamins A, C, K, B6, and folate
Excellent source of fiber for gut health
Provides antioxidants from colorful vegetables and herbs
Contains heart-healthy monounsaturated fats from extra virgin olive oil
Offers plant-based protein and additional fiber when made with chickpeas
Naturally gluten-free (when served with gluten-free grains such as quinoa)
A delicious example of the Mediterranean lifestyle, where simple, seasonal ingredients become deeply satisfying meals