Berbere Chickpea and Vegetable Stew

By AislePrompt Editorial · Published 2026-04-24 · Updated 2026-04-24

A protein-rich vegetable stew featuring chickpeas, carrots, and zucchini simmered in a berbere-spiced tomato sauce. This Ethiopian-inspired soup recipe (vegetarian), ready in about 45 minutes, pairs chickpeas, carrots, zucchini for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 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

• 1 (15 oz) can, rinsed and drained chickpeas
• 1 cup, diced into 1/2-inch cubes carrots
• 1 cup, diced into 1/2-inch cubes zucchini
• 1/2 cup, finely chopped onion
• 2 cloves, minced garlic
• 1 tablespoon berbere spice blend
• 1 (14 oz) can crushed tomatoes
• 2 cups vegetable broth
• 1 tablespoon olive oil
• to taste salt

The Dutch oven we’d braise this in → Best Dutch Ovens for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Heat 1 tablespoon olive oil in a large pot over medium heat. Add 1/2 cup chopped onion and 2 minced garlic cloves, sautéing for 3 minutes until softened.
2. Step 2: Stir in 1 tablespoon berbere spice blend and cook for 1 minute to release aromas.
3. Step 3: Add 1 (15 oz) can rinsed chickpeas, 1 cup diced carrots, 1 cup diced zucchini, 1 (14 oz) can crushed tomatoes, and 2 cups vegetable broth. Bring to a gentle boil.
4. Step 4: Reduce heat to low, cover, and simmer for 25-30 minutes, or until vegetables are tender, stirring occasionally.
5. Step 5: Season with salt to taste. Garnish with fresh parsley if desired. Serve hot.