No-Sugar Spiced Chickpea Stew
A hearty and warming chickpea stew simmered with aromatic spices and tomatoes, perfect for a comforting vegan meal without any added sugar. This middle eastern-inspired vegan (gluten free) ready in about 45 minutes pairs canned chickpeas, onion, garlic cloves 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 (about 330 g), drained and rinsed canned chickpeas
- 1 medium (150 g), diced onion
- 3, minced garlic cloves
- 1 tbsp fresh grated ginger
- 1 cup (240 ml) canned diced tomatoes
- 2 cups (480 ml) vegetable broth
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1/2 tsp turmeric powder
- 1 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp chopped, for garnish fresh cilantro
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 1 tbsp olive oil in a large pot over medium heat until shimmering. Add 1 medium diced onion (150 g) and sauté for 5-6 minutes until translucent and fragrant.
- Step 2: Stir in 3 minced garlic cloves and 1 tbsp freshly grated ginger; cook for 1 minute until aromatic.
- Step 3: Add 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp smoked paprika, and 1/2 tsp turmeric powder, stirring to toast the spices for 30 seconds.
- Step 4: Pour in 1 cup canned diced tomatoes and 2 cups vegetable broth, then add 2 cups drained and rinsed canned chickpeas. Season with 1 tsp salt and 1/2 tsp black pepper.
- Step 5: Bring the stew to a gentle boil, then reduce heat to low and simmer uncovered for 20 minutes until the sauce thickens and flavors meld.
- Step 6: Garnish with 2 tbsp chopped fresh cilantro before serving with rice or flatbread.
Frequently asked questions
How long does No-Sugar Spiced Chickpea Stew take to make?
Total time is about 45 minutes (15 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 No-Sugar 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 canned chickpeas from drying out.
Can I substitute ingredients in No-Sugar 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 No-Sugar 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 No-Sugar 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.
