Intermediate Spiced Chickpea and Tomato Stew

By AislePrompt Editorial · Published 2026-05-02 · Updated 2026-05-02

A hearty tomato stew with chickpeas and warming spices, perfect for an intermediate-level cook wanting bold flavors. This Middle Eastern recipe (vegan), ready in about 35 minutes, pairs extra virgin olive oil, onion, diced, garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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 tbsp extra virgin olive oil
• 1 medium onion, diced
• 4 garlic cloves, minced
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp red chili flakes
• 14 oz (400 g) canned diced tomatoes
• 15 oz (425 g) canned chickpeas, drained and rinsed
• 1 cup vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh cilantro, chopped
• for serving lemon wedges

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

Instructions

1. Step 1: Heat 2 tbsp extra virgin olive oil in a large saucepan over medium heat. Add 1 medium diced onion and sauté for 5 minutes until translucent and fragrant.
2. Step 2: Stir in 4 minced garlic cloves, 1 tsp ground coriander, 1 tsp ground cumin, 1/2 tsp smoked paprika, and 1/4 tsp red chili flakes. Cook for 1 minute until the spices release their aroma.
3. Step 3: Add 14 oz canned diced tomatoes with their juices and 15 oz drained chickpeas to the pan. Pour in 1 cup vegetable broth, and season with 1 tsp salt and 1/2 tsp black pepper.
4. Step 4: Bring the stew to a simmer, reduce heat to low, and cook uncovered for 20 minutes until the sauce thickens and flavors meld.
5. Step 5: Remove from heat and stir in 1/4 cup chopped fresh cilantro. Serve hot with lemon wedges for squeezing over the top to add brightness.