Half-Hour Spiced Chickpea and Tomato Stew

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A hearty, fragrant stew combining chickpeas and tomatoes with warming spices, perfect for a comforting vegetarian meal. This Mediterranean-inspired vegan recipe (vegetarian, gluten free), ready in about 40 minutes, pairs canned chickpeas, olive oil, yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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 can (15 oz), drained and rinsed canned chickpeas
• 2 tbsp olive oil
• 1 medium, diced yellow onion
• 3, minced garlic cloves
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• 1/4 tsp crushed red pepper flakes
• 1 can (14 oz) canned diced tomatoes
• 1 cup vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup, chopped fresh cilantro
• 1 tbsp lemon juice

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large saucepan over medium heat. Add 1 diced medium yellow onion and sauté for 5 minutes until translucent and fragrant.
2. Step 2: Stir in 3 minced garlic cloves, 1 tsp ground cumin, 1 tsp smoked paprika, 1/2 tsp ground coriander, and 1/4 tsp crushed red pepper flakes; cook for 1 minute until spices are aromatic.
3. Step 3: Add 1 can (15 oz) drained and rinsed chickpeas, 1 can (14 oz) diced tomatoes with juices, and 1 cup vegetable broth. Stir to combine, season with 1 tsp salt and 1/2 tsp black pepper.
4. Step 4: Bring the stew to a simmer, reduce heat to low, cover, and cook for 20 minutes until flavors meld and sauce thickens slightly.
5. Step 5: Remove from heat and stir in 1/4 cup chopped fresh cilantro and 1 tbsp lemon juice for brightness. Serve warm.