Baked Spicy Mediterranean Chickpea and Tomato Stew
A warming oven-baked stew with chickpeas, ripe tomatoes, and a spicy kick from chili powder, perfect for a hearty vegetarian meal. This mediterranean-inspired vegan (vegetarian) ready in about 35 minutes pairs drained and rinsed canned chickpeas, (14.5 oz) canned diced tomatoes, medium, diced onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 cups, drained and rinsed canned chickpeas
- 1 can (14.5 oz) canned diced tomatoes
- 1 medium, diced onion
- 3 cloves, minced garlic cloves
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp chili powder
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup chopped fresh parsley
- 1 tbsp lemon juice
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Preheat your oven to 375°F (190°C). In a large oven-safe skillet, heat 2 tbsp olive oil over medium heat. Add 1 diced medium onion and sauté for 5 minutes until softened and translucent.
- Step 2: Stir in 3 minced garlic cloves, 1 tsp smoked paprika, 1 tsp ground cumin, and 1 tsp chili powder. Cook for 1 minute until fragrant.
- Step 3: Add 2 cups drained and rinsed canned chickpeas and 1 (14.5 oz) can diced tomatoes (with liquid) to the skillet. Season with 1 tsp salt and 1/2 tsp black pepper. Stir to combine.
- Step 4: Transfer the skillet to the preheated oven and bake uncovered for 20 minutes until the stew thickens and bubbles.
- Step 5: Remove from oven and stir in 1 tbsp fresh lemon juice and 1/4 cup chopped fresh parsley. Serve warm with crusty bread or over rice.
Frequently asked questions
How long does Baked Spicy Mediterranean Chickpea and Tomato Stew take to make?
Total time is about 35 minutes (10 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Baked Spicy Mediterranean Chickpea and Tomato Stew?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep medium, diced onion from drying out.
Can I substitute ingredients in Baked Spicy Mediterranean Chickpea and Tomato Stew?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Baked Spicy Mediterranean Chickpea and Tomato Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Baked Spicy Mediterranean Chickpea and Tomato Stew vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
