Berbere Chickpea and Vegetable Stew
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
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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.
- Step 2: Stir in 1 tablespoon berbere spice blend and cook for 1 minute to release aromas.
- 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.
- Step 4: Reduce heat to low, cover, and simmer for 25-30 minutes, or until vegetables are tender, stirring occasionally.
- Step 5: Season with salt to taste. Garnish with fresh parsley if desired. Serve hot.
Frequently asked questions
How long does Berbere Chickpea and Vegetable Stew take to make?
Total time is about 45 minutes (15 min prep + 30 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 Berbere Chickpea and Vegetable 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 chickpeas from drying out.
Can I substitute ingredients in Berbere Chickpea and Vegetable 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 Berbere Chickpea and Vegetable 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 Berbere Chickpea and Vegetable 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.
What others are saying
- ★★★★★
This berbere stew is a new family favorite! The chickpeas were perfectly tender and the vegetables added great texture.
- ★★★★★
Amazing recipe! The berbere spice blend made it truly special. Will make again and again.
- ★★★★★
Loved the depth of flavor in this stew. Made it for dinner guests and they were impressed!
