Half-Spiced Chickpea and Vegetable Stew
A hearty vegetarian stew featuring half the usual spices for a gentle yet flavorful Middle Eastern-inspired dish with tender chickpeas and vegetables. This middle eastern-inspired vegan (vegetarian) ready in about 50 minutes pairs canned chickpeas, drained and rinsed, medium carrot, diced, medium zucchini, diced 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 canned chickpeas, drained and rinsed
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 medium onion, chopped
- 3 cloves garlic cloves, minced
- 2 tbsp olive oil
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp paprika
- 3 cups vegetable broth
- 1 cup canned diced tomatoes
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup fresh parsley, chopped
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium chopped onion and 3 minced garlic cloves, sautéing for 4-5 minutes until softened and fragrant.
- Step 2: Stir in 1/2 tsp ground cumin, 1/2 tsp ground coriander, and 1/2 tsp paprika, cooking for 1 minute to release the spices’ aroma.
- Step 3: Add 2 cups drained chickpeas, 1 medium diced carrot, 1 medium diced zucchini, 1 cup canned diced tomatoes, and 3 cups vegetable broth. Stir to combine.
- Step 4: Season with 1 tsp salt and 1/2 tsp black pepper, then bring the stew to a boil. Reduce heat to low and simmer uncovered for 25-30 minutes until vegetables are tender and flavors meld.
- Step 5: Remove from heat and stir in 1/4 cup chopped fresh parsley. Serve warm with flatbread or rice.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Half-Spiced Chickpea and Vegetable Stew take to make?
Total time is about 50 minutes (15 min prep + 35 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 Half-Spiced 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 medium carrot, diced from drying out.
Can I substitute ingredients in Half-Spiced 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 Half-Spiced 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 Half-Spiced 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.
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