No-Sugar Added Spiced Chickpea Stew

By AislePrompt Editorial · Published 2026-08-02 · Updated 2026-08-02

A hearty vegan stew packed with spiced chickpeas, tomatoes, and warming spices, perfect for a comforting gluten-free meal. This Middle Eastern-inspired vegan recipe (gluten free), ready in about 35 minutes, pairs canned chickpeas, diced tomatoes, onion 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 rice, quinoa, or a quick salad. 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 drained and rinsed canned chickpeas
• 1 can 14 oz diced tomatoes
• 1 medium, diced onion
• 3 cloves minced garlic cloves
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp smoked paprika
• 2 tbsp olive oil
• 2 cups vegetable broth
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup chopped fresh cilantro

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

Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced medium onion and sauté for 5 minutes until soft and translucent.
2. Step 2: Stir in 3 minced garlic cloves, 1 tsp ground cumin, 1 tsp ground coriander, and 1/2 tsp smoked paprika. Cook for 1 minute until fragrant.
3. Step 3: Add 2 cups drained and rinsed canned chickpeas and 1 can (14 oz) diced tomatoes with their juices. Pour in 2 cups vegetable broth, then season with 1 tsp salt and 1/2 tsp black pepper.
4. Step 4: Bring the stew to a simmer, cover, and cook for 20 minutes allowing flavors to meld and the stew to thicken slightly.
5. Step 5: Stir in 1/4 cup chopped fresh cilantro just before serving for a fresh finish.