Most Flavorful Spiced Chickpea Stew

By AislePrompt Editorial · Published 2026-03-29 · Updated 2026-03-29

A hearty, aromatic stew made with tender chickpeas, tomatoes, and a blend of warming spices, perfect for cold days. This Middle Eastern soup recipe (vegetarian), ready in about 45 minutes, pairs chickpeas, tomatoes, and onion for a weeknight-friendly dinner. Each serving lands at about 220 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Build a week of meals around this recipe" 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 chickpeas, canned and drained
• 2 cups tomatoes, chopped
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp coriander
• 1/2 tsp turmeric
• 1 tbsp ginger, grated
• to taste salt
• 2 tbsp fresh cilantro, chopped

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 large diced onion and sauté for 3-4 minutes until translucent.
2. Step 2: Add 3 minced garlic cloves and 1 tbsp grated ginger. Cook for 1 minute until fragrant.
3. Step 3: Stir in 1 tsp cumin, 1 tsp coriander, and 1/2 tsp turmeric. Cook for 30 seconds until the spices are aromatic.
4. Step 4: Add 2 cups chopped tomatoes, 2 cups drained chickpeas, and 4 cups water. Bring to a boil, then reduce heat to low and simmer for 25-30 minutes until the stew thickens and the chickpeas are tender.
5. Step 5: Season with salt to taste. Stir in 2 tbsp chopped fresh cilantro and serve hot, optionally with rice or naan on the side.