No-Sugar Spiced Chickpea Stew

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

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 recipe (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

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

Instructions

1. 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.
2. Step 2: Stir in 3 minced garlic cloves and 1 tbsp freshly grated ginger; cook for 1 minute until aromatic.
3. 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.
4. 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.
5. 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.
6. Step 6: Garnish with 2 tbsp chopped fresh cilantro before serving with rice or flatbread.