Nature Exploration Spiced Chickpea Stew
A warming chickpea stew infused with fragrant spices and fresh herbs, inspired by nature-themed exploration kits perfect for outdoor adventures. This middle eastern-inspired soups (vegan, gluten free) ready in about 40 minutes pairs olive oil, large, diced yellow onion, minced garlic cloves 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 olive oil
- 1 large, diced yellow onion
- 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, diced carrot
- 1/4 cup chopped fresh cilantro
- 1 tsp salt
- 1/2 tsp black pepper
- for serving lemon wedges
Instructions
- 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.
- 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.
- 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.
- 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.
- Step 5: Serve hot with lemon wedges on the side to squeeze over the stew for a bright finish.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Nature Exploration Spiced Chickpea Stew take to make?
Total time is about 40 minutes (10 min prep + 30 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 Nature Exploration Spiced Chickpea 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 olive oil from drying out.
Can I substitute ingredients in Nature Exploration Spiced Chickpea 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 Nature Exploration Spiced Chickpea 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 Nature Exploration Spiced Chickpea Stew vegan?
Yes — this recipe is tagged vegan, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
