Nature Exploration Spiced Chickpea Stew

By AislePrompt Editorial · Published 2026-06-08 · Updated 2026-06-08

A warming chickpea stew infused with fragrant spices and fresh herbs, inspired by nature-themed exploration kits perfect for outdoor adventures. This Middle Eastern soup recipe (vegan, gluten free), ready in about 40 minutes, pairs olive oil, yellow onion, and garlic cloves for a weeknight-friendly dinner. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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 tbsp olive oil
• 1 large yellow onion, diced
• 3 minced garlic cloves
• 1 tbsp ground cumin
• 1 tsp ground coriander
• 1 tsp smoked paprika
• 14 oz canned diced tomatoes
• 2 cups drained and rinsed canned chickpeas
• 2 cups vegetable broth
• 1 medium carrot, diced
• 1/4 cup chopped fresh cilantro
• 1 tsp salt
• 1/2 tsp black pepper
• for serving lemon wedges

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 large diced yellow onion and sauté for 5 minutes until softened and translucent.
2. Step 2: Stir in 3 minced garlic cloves, 1 tbsp ground cumin, 1 tsp ground coriander, and 1 tsp smoked paprika, cooking for 1 minute until fragrant.
3. Step 3: Add 14 oz canned diced tomatoes with their juices, 2 cups drained and rinsed canned chickpeas, 2 cups vegetable broth, and 1 medium diced carrot. Bring to a boil, then reduce heat to low and simmer uncovered for 25 minutes until the stew thickens and carrots are tender.
4. Step 4: Season with 1 tsp salt and 1/2 tsp black pepper, then stir in 1/4 cup chopped fresh cilantro just before serving.
5. Step 5: Serve hot with lemon wedges on the side to squeeze over the stew for a bright finish.